Get moving with this cardio workout

Video: A personal trainer goes through a cardio workout that will get your heart pumping.

Leg curl with a ball

Video: This exercise targets the hamstring, glute and calf muscles.

Dumbbell Presses

There are several ways that you can concentrate on your chest using Dumbbell Presses. Each of these different ways allows you to strengthen your chest muscles and surrounding muscle groups. One of the easiest ways to use Dumbbell Presses is to use the Ball Incline set up.

The Ball Incline Dumbbell Press allows you to use an exercise ball to steady and support your spine allowing you to exercise your chest without compromising your back. Settle the middle of your back into the ball with your feet flat on the floor in a semi squat position. Once you feel full stable and comfortable you can then use the weights. Bring your elbows down so that the weights and your wrists are level with your shoulders, then using your arms push the weights up above your head with your arms and elbows locked before you bring them back down and repeat. No matter what weights you are using it is always best to have a buddy with you which are often called ?spotters?. These spotters are people that are with you to help you if you need it whilst you are using the weights. During this particular exercise your spotter should hold the ball steady for you if you need it and/or be there to help you if your arms get tired.

Another technique is the Seated Dumbbell Press which concentrates on your shoulders and chest. Always ensure, specifically when dealing with weights to have a spotter with you for your own safety. Sitting on a bench with a straight back make sure that you have chosen weights that are manageable and not overboard. Choosing weights that are manageable is important for your own safety, lifting weights that are too heavy for you will rip your muscles and damage them. Ensuring your form is correct is also important as incorrect form can damage other muscles. The spotter can tell you if your form is incorrect or slips at anytime. As before make sure that you keep your arms locked and straight when lifting.

The other technique is to use a Flat Dumbbell Press to exercise your chest. Using a bench which is in the flat position and dumbbell weights that are not too heavy, you need to keep your feet flat on the floor and when lifting lock your arms. Ensure that your wrists come in line with your shoulders before you push up in your lift this makes sure that you are exercising your chest fully. Each movement needs to be controlled and done slowly, your spotter will be there to talk you through each lift so that you are minimizing your chances of hurting yourself if your chest gets tired or you need to change the weight amount on the dumbbells.

As with any kind of exercise making sure that you stretch before and after the exercises is important as this too minimizes the changes of any muscle strain injuries which can occur if you do not stretch before and after. Your spotter can also help you with this.

One Arm Cable Tricep Extensions

Video: A fitness professional performs this exercise which is aimed at the Tricep muscle

Can Water Help To Loss Weight

Two thirds of our bodies are made up of water it’s no wonder then that our bodies crave and need water to survive and so the simple answer to the question, “can water help to loss weight?” Is yes!

Drinking approximately 2 liters of water per day is often the quoted ideal for anyone wondering how water help to loss weight might be beneficial. Two liters of water a day might seem like a lot to drink for anyone not used to drinking water on a regular basis, but when you put it into perspective, spacing this amount of water out over the course of a day is not going to be difficult at all. All that needs to be done is for a routine to be developed and it will become second nature.

Using water help to loss weight can be a real bonus when you think that many of the times when we think we’re hungry, we’re in fact really thirsty and dehydrated. So instead of reaching for a snack the next time you think you need some food, try drinking a glass of water instead.

Furthermore a real fact is that the more water we drink the less water our bodies feel the need to hold onto. This might sound counter-intuitive, but if you are not drinking enough water then you will have a tendency to be bloated and that will increase your weight. This is because when enough water is not being consumed, your body goes into panic mode and holds onto the water it already has because it fears dehydration.

Therefore drinking plenty of water throughout the day will stop your body from panicking and holding onto water, because your body knows that it is going to be regularly hydrated. This means your body will get to the point where it will naturally let water go from your body and you will begin to drop the pounds. This really is one of the key elements of how water help to loss weight can work.

What water can also do if you’re looking to lose weight, is to flush out the build up of toxins from the body. So start your day with a glass of water to rehydrate the body after a night’s sleep. You will feel not only refreshed, but you will instantly kick start your body’s metabolism after a night asleep.

So without a doubt, if you’re looking to lose some weight, fill up on water and keep yourself well hydrated because water is the ideal drink to drink when you’re looking to lose weight.

Exercise Tips for Women Over 40

It really is important for women to approach exercise differently than men. Of course it is possible to exercise with your spouse or boyfriend but as a woman you have certain things to be cautious about. This will depend upon your age as well.

Women are more prone to developing osteoporosis as they age. So if you are over 40 you want to pay attention to your joints. If you feel any sudden or sharp pain that doesn?t go away quickly you should visit your doctor for a check up.

Women over 50 will be experiencing plenty of hormonal changes and this can affect how your body reacts to certain activities. The best thing you can do for your body is to listen to what your body is telling you and heed any warning signs.

For example if you wanted to take up a new sport after not exercising for a while you are not going to suddenly start running 5 miles a day. You have to get your body adjusted to this new regimen by starting out slowly and working your way up to increasing your distance.

Low impact exercises are really your best bet. This can include simple things like going for a walk, swimming or even playing a round of golf. It is always advisable to warm up and stretch your body before you begin exercising. About five to ten minutes of warm up time is advisable.

The same goes for your cooling down period. Ensure that you slow your heart rate down during the last ten minutes of your workout and then make time to gently stretch your muscles and tendons. This way you are less likely to risk injury and be put out of action before your exercise routine even becomes a habit.

One of the best activities for women of all ages is water aerobics. These classes are popping up at more and more fitness facilities everywhere. Classes can last anywhere from 30 minutes to a full hour. There are normally classes for beginners, advanced and seniors. Participating in a water aerobics class is fun, gentle on your joints and a great way to meet new people.

If you are an overweight woman then low impact exercises are strongly recommended. Depending on how much weight you need to lose you can start off by walking to the end of your street each day. Each day try to increase the distance and within two weeks you should notice a huge improvement in your endurance and stamina.

Beef Stir Fry

Ingredients

1 lb sirloin steak (sliced into 1/2 inch strips)

1 onion (chopped)

2 cups broccoli (fresh uncooked)

1 green bell pepper (sliced into strips)

1 red bell pepper (sliced into strips)

5 gloves garlic (sliced)

1 tbsp olive oil

Preparation

In a large skillet, add the olive oil and add the garlic and steak. Once steak is nicely browned, add the rest of the ingredients cook on med to high heat and stir fry for 3-5 minutes. Remove, serve, and enjoy!

Dynamic workout for your upper body

Video: This upper body workout is a great home workout that requires no equipment and little space.

Rocky Presses

Video: This exercise targets the shoulder muscles, but gives your triceps a good workout too.

The Basics of a Juice Diets

After the drinking of water, juice recipes for weight loss have to be one of the most natural and best ways to stay healthy as you lose weight. Forget about the fad diets, the celebrity endorsed virtual starvation weight loss programs, adding natural healthy juices to your daily eating plan is streets ahead.

The first thing you’re going to have to do is to invest in a juicer – and I say invest because that is exactly what it will be for you and your body. They come in all kinds of shapes and sizes and prices and though some of them can do a variety of other things such as pulping and chopping, a basic juicer will serve you well to try out some juice recipes for weight loss.

Decide on your favorite fruits and vegetables and make sure that the produce you use is as fresh as you can find. The great thing about using juices to help you lose weight is that what you come up with can be as personal as the clothes you wear and how you wear them. No one, is going to be preparing and drinking the same juice recipes as you in the same way as you!

Fancy a carrot and apple juice for breakfast? Then simply wash your carrots, peel and core your apple and throw them into a juicer, in whatever quantities you desire and add a splash of lemon juice and you have yourself a lovely breakfast juice. A juice like this is stuffed full of beta carotene, iron and vitamin C and so if this doesn’t get you going in the morning then simply throw in even more vegetables.

The real key to finding and using juice recipes for weight loss is to make sure that you try a variety of juices. Think about this, the number one reason that many people fail to lose weight is because they get bored with what they are eating. They crave their favorite foods and feel disgruntled that they are not ‘allowed’ to eat and enjoy them. Now, there is virtually no way you should fall into the trap of getting bored with your juices. Just make sure that you are mixing them up regularly and adding or taking away from them.

For instance, that apple and carrot breakfast juice could be so easily changed and refreshed by adding a stick of celery to the mix or even a hand full of strawberries and some crushed ice. Just make sure that you are using all of your favorite fruits and vegetables, in a variety of groups and your juice recipes for weight loss will stay refreshing and keep your interest.