• Dumbell lunges with tricep kickbacks.  (Complete 16 reps)
• Dumbell deadlift with bicep curl.  (Complete 15 reps)
• Plank with one leg raise.  (complete 24 – 30 reps)

Do three exercises all in a row first, second and third.  Take a one minute break then try to do the exercises another one or two times!

If you do not have dumbells and you would like to try this exercise at home then look no further than your kitchen cabinet, and use two small bottles of water or some canned food.

Have fun and exercise with care.

[http://www.youtube.com/watch?v=eT33szUOMhU]

Do you want to know how to loose weight fast?  You will when you visit this site:  www.FeelGoodBurnFat.com

We regularly hear professional medics and dietitians talking about our metabolism and how this affects our weight. How many of us actually know for sure what they are talking about? For those who don’t lets take a little time to explain.

Your metabolic rate is the rate at which your body converts the food which you have consumed into energy which is then used to allow the body to function both whilst at rest and during physical activity. To lose weight your metabolic rate needs to be increased so that the body burns more energy or calories you consume thus offsetting the amount of food you have eaten. So, how can this be achieved?

During each day our bodies burn calories or energy, I suppose it is a bit like a car burning gas. However the way that energy is burned off can be put into 3 very distinct categories.

1. The resting metabolic rate, often referred to as the basal metabolic rate is the energy that the body uses to keep its basic functions fuelled. Our bodies will use about 60% of its energy whilst at rest.
2. Hopefully, each day we all do some kind of physical activity even if it is just carrying the groceries from the car! Approximately 30% of the bodies total energy is used in this way.
3. Finally, when we consume food of any kind our body has to process it i.e. it has to be digested and converted into energy. This in itself requires energy and the remaining 10% of the bodies energy is allocated to this process.

By taking advantage of these 3 ways in which the body burns calories we can successfully lose weight and here are 5 tips to increase your metabolism.

• A healthy adult requires approximately 1200 calories per day to keep the bodies resting metabolic rate working at its optimum level. It is important therefore that the amount of food you consume should not be reduced, the type of food may need changing but that is all.

If you begin to miss meals and so on your body will fear that food is in short supply and will begin to reduce your metabolic rate as an energy saving measure which is completely counter productive for weight loss.

• By consuming lots of whole grain products such as brown rice and pasta, wholemeal bread and breakfast cereals along with fresh fruit and vegetables you can greatly increase your metabolic rate. These foods take longer to digest and convert and therefore more calories are burned off.

• Drinking lots of water is another great way to assist in burning calories. It is needed for the digestion of foods. The recommended daily water intake is 8 large glasses.

• The body uses a lot of energy in the processing of protein. Far more than if you eat large quantities of carbohydrate or fat. Utilise this way of boosting your metabolism by ensuring that your diet contains lean cuts of meat, poultry and fish

• Lastly and possibly most importantly try eating 6 small meals per day instead of the traditional 3 large ones. By doing this your metabolic rate is given boosts at regular intervals throughout the day.

One important tip. Keep your final meal of the day the smallest and lightest one of all. This will allow the meal to be digested whilst there is still some physical activity taking place thus burning off the calories before bed.

By using these 5 tips you will begin to lose weight. It is all about finding the balance between the food that you intake and the amount of calories you can burn off.

Want to learn how to lose weight fast?  You will when you visit this site: www.FeelGoodBurnFat.com

Article Source: http://EzineArticles.com/?expert=Kenneth_Snodinhttp://dieting-site.com
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Some times its just time to take a break! The body is like a fine tuned instrument and when it does not sound right it needs some adjustments. When you are ill this is the time to adjust your diet and workout routine. Here are some ways to take care of yourself when you are sick so that your diet and weight loss program will not suffer during this time.

• Get plenty of sleep and rest. This is the fastest way for your body to recover. If you are still trying to stay on the same workout schedule when you can barely pick up your toothbrush in the morning, then how do you expect to get on the tread mill for thirty minuets?
• Water is God sent. The body needs to flush out the system and stay hydrated, so drink plenty of fluids.
• Do not give in to the cravings of junk food. When we are ill our energy level has a tendency to drop, and this is when the sugar or salt cravings sneak in. Put the candy bar down and slowly back away! You will be glad you did.
• Put your work out routine on hold until you are feeling better, and when you feel like you have the energy of Hercules this is the time to get back on track, but start our slowly and let your body adjust to the routine.

Cleansing the body to lose weight and detoxify the system is a good way to stay well and ward of future illness.

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This pose creates a stretch along the top side of the body, from the back heel through the raised arm. What’s often neglected is the need to match the stretch along the under-side of the torso. It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle Pose.”

Utthita Parsvakonasana
(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle

Benefits
• Strengthens and stretches the legs, knees and ankles
• Stretches the groins, spine, waist, chest and lungs, and shoulders
• Stimulates abdominal organs
• Increases stamina

Contraindications/Cautions
Use caution if you are currently or have experienced any of the following:
• Headache
• High or low blood pressure
• Insomnia

If you have any neck problems don’t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

Step by Step
1. Stand in Tadasana. On an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee, aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor.
3. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail-bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
4. Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.

Anatomical Focus
• Legs
• Ankles
• Groin
• Chest
• Lungs
• Shoulders
• Spine
• Abdomen

Therapeutic Applications
• Constipation
• Infertility
• Low backache
• Osteoporosis
• Sciatica
• Menstrual discomfort

Modifications & Props
Here’s an exercise that will help you get a feel for the proper action of the front thighbone in this pose. Buckle a strap into a medium-size loop and slip it over your front leg. Then perform steps 1 and 2 in the main description of this pose. Snug the strap into the right groin, into the crease where the thigh joins the pelvis (make sure the strap isn’t touching the floor). Then hang a 10-pound weight from the loop, and complete the movement into the pose. Let the head of the right thighbone, which is just below the strap, sink into the weight toward the floor. Use this action to align the thigh parallel to the floor, ground the heels, and further lengthen the spine, especially along the right (lower) side.

Variations
You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh.

Beginner’s Tip
Beginners often have two problems with this pose: they can’t keep their back heel anchored to the floor as they bend their front knee into the pose, and then they can’t easily touch the fingertips of their lower hand to the floor once they’re in the pose. To solve the first problem, brace your back heel against a wall. As you bend the front knee and then lower your torso to the side, imagine that, with your heel, you’re pushing the wall away from you. For the second problem either rest your forearm on the top of the bent-knee thigh (instead of trying to touch the hand to the floor), or use a block outside the front foot to support your hand.

Deepen the Pose
Even for advanced students, the body’s weight tends to shift forward onto the ball of the front foot, unbalancing the pose. Once in the pose, lift the ball of the front foot off the floor and re-affirm the anchor of the back heel by pressing the head of the back femur bone deep into its socket and lifting the inner back groin deep into the leg. Then soften the ball of the front foot onto the floor again.

Partnering
A partner can help you get a feel for the work of the back leg in this pose. Perform step 1 in the main description of this pose. Have your partner stand at your back leg, facing you, and loop a strap around your back inner groin (she can also brace your back heel with the inside of one foot). As you bend the front knee, your partner should firmly pull the strap against the inner groin, resisting it opposite to the movement of the front leg. Then as you lean to the bent-knee side, she should continue to pull on the strap, helping you to keep your weight back, on the back leg and heel.

Please consult your physician before starting this or any exercise program.

Want to know how to burn fat fast? You will when you visit this site: FeelGoodBurnFat.com

Losing a fat belly is one of the most difficult areas of the body where losing fat can almost take forever. The reason why most people struggle with this area is due to the fact that they do not know the right set of exercises and at the same time they don’t know how to target the right area in the right way. This is the reason why you must know these secrets. Read on to discover what these secrets are and how you can lose belly fat extremely fast……

Do an early morning workout with an empty stomach- This is the most important aspect of losing belly fat using cardio. You must do cardio every morning with an empty belly as that has been known to get the best results real fast. The mistake most people make is that they tend to stuff themselves up with a lot of food and then they try to workout. Always make sure that you do your workouts with an empty belly early morning.

Do aerobic dance- If there is one aerobic exercise which gets you total body results extremely fast then it is nothing other but the aerobic dance. The good thing about aerobic dance is that you will never lose motivation and the drive to workout since it involves a lot of fun dancing. At the same time it can be done in a group which will give you extra enthusiasm since when we are in a group we have a natural tendency to try harder.

Always be consistent- This is the major factor most people ignore and it’s often due to this that they are not able to attain the right type of results. A lot of people are not regular with their exercises and often go on and off it on a regular basis. You must stick to your exercise plan no matter what. You will never lose any weight unless you are willing to be regular and make a strong commitment towards burning fat.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right “9 lbs every 11days guaranteed”. This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don’t know this than you are missing out on the best ever secret “Guaranteed” to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover it right now – www.FeelGoodBurnFat.com

Article Source: http://EzineArticles.com/?expert=Pushpa_Pal_Singh

1.) SWIMMING

Swimming is one of the best cardio exercises that you can do. Its activates almost every major muscle group in the body as well as teach you how to breath while exercising. The water provides for a non impact cardio session so anyone can do it. Regular swimming builds endurance, muscle strength and a cardio vascular fitness. You can find a swim team almost anywhere where there is a local pool. Go to www.usms.org to find a master team near you and don’t be intimidated, many masters team have many beginners that have just started to swim, the fee is usually very low to join and many teams have up to 3 practices times a day where you can choose from (you pick how many days and practice you like to take part in)

2.) CYCLING

Another excellent non impact cardio is cycling. It is a fantastic way to tone up your legs as well as your gluteus! Sure you can go to your gym and hop on the stationary bike for an hour, but how boring is that? Invest on a road bike and go out and see the world. Take part in a fund raiser ride with your friends, join a local ride group (go to a local bike shop and ask them about local rides) or just call a few friends and make your own weekly rides. Perhaps you don’t have any friends or much stamina to get out on the roads yet, well not to worry go to a local gym where they offer spinning classes, they are usually very fun and upbeat, not to mention a great place to meet people with a similar healthy interest.

3.) WALKING/RUNNING

Walking burns approximately 500 calories in one hour. It is very easy and most of us can do it. You may not have 1 hour to walk a day, but guess what? Recent studies shows that 3 bouts of a 10 minute walk is just as effective as a 30 minute continues walk, so make it count everywhere you go. Park the car far away and walk, take the stairs instead of the elevator, find a local running/walk club. You can even use your walking to help others by taking part in local 5k run/walk where money goes to help organizations such as the American Heart Association, the Leukemia & Lymphoma Society, Susan G. Komen breast cancer association (Race for the Cure). So get out there and walk and when you get really good—-run, you’ll easily double the amount of calories you burn an hour!

4.) INTERVAL TRAINING

Pace variation during your workout increases power in your aerobic system, this increases your body’s capacity to burn calories. Adding interval training to any of your cardio sessions will increase the calories your body burns overall. Whether you are biking, running, walking or on the elliptical, throw a 1 minute surge at an intense but controlled speed every 5 minutes of so. Again, lets try to be efficient with our already busy lives, don’t just sit on the elliptical for an hour in the same boring pace watching the TV. Instead, make the workout last 30 minutes, but really focus on those surges every 5 minutes. As you get more accustomed to this style, increase your surges to 1:30, 2:00 and 2:30 and shorten your recovery (regular pace) from 5 minutes to 4 minutes and eventually 3 minutes.

5.) SQUATS

In addition to your cardio session, it is essential that you add some strength training exercises to your routine. Squats are one of the most effective lower body exercises that you do as it activates almost all lower body muscles including major ones such as the hamstrings, gluteus and quadriceps. So if you are looking to shape up those thighs and buns, there is no better way then some good old fashioned squats. You can start with you own body weight and then add some weight to it as you improve. Remember that form is key, refer to www.workoutz.com for a visual and full instructions on how to squat properly.

6.) LUNGES

Another effective lower body exercise is the lunge. It mimics walking and strengths all the muscles involved. It activates the gluteus, hamstring and quadriceps. Refer to www.workoutz.com for a free visual illustration on how to do them properly. It is very easy to injury yourself if you don’t do them right. As you improve, you can add some weight or do backward lunges, lateral lunges, or even split jump lunges. Remember to always keep it fun.

7.) PULL-UPS

A properly done pull-up requires strong upper body strength. It activates most of the back muscles as well as the arm muscles. If you can not do a full pull up, do one—its better than none, but make sure you make a goal for yourself to go for 2 the next week and 3 the week after. You are much stronger than you think, don’t sell yourself short. Another option is to buy a fitness band and tie it on the top of a pull up bar, strap your feet and pull yourself up, it adds a little assistance. Also many gyms will have assisted pull-up machine so make sure you add that one to your workout list. Alternate from overhand grip to underhand grip in order to activate different muscles.

8.) PUSH-UP

The classic push-up is one of the best upper body exercise that you can do. It strengths you chest, triceps, shoulders and even your core. Make sure you don’t put your hips up too high, that’s cheating and you’ll be losing the benefit of the exercise. If you can’t do a full pushup, let your knees touch the ground (put a pillow or towel underneath it so you don’t hurt yourself) but remember to make goals for yourself to try for a full push-up the week after, and 2 the week after that and so on.

You may be wondering why there are no abs exercises on the list, that is because if you do the cardio correctly and stay loyal to a healthy diet, the fat will shed away and you WILL SEE your abs appear, its guarantee. A flat stomach is all about adding plenty of cardio and having a strict diet. Remember to always keep it fun, don’t make working out just another part of your life make it a lifestyle.

Kendrick’s is a trainer out of Sillicon Valley, CA–feel free to email him at kendrick@bodymatrixpt.com or check out http://www.bodymatrixpt.com

Article Source: http://EzineArticles.com/?expert=Kendrick_Ribeiro

The first order of business for the obese is to establish a multiple meal schedule. The obvious advantage to this strategy is it divides the daily calories in smaller chunks. I require the obese person to eat every three hours and this usually works out to five feedings a day. Secondly we insist they clean up the food selections. Some foods are easily converted into body fat (sugar foods, manmade foods and saturated fat) and some foods are near impossible for the body to convert into fat (lean protein, fibrous carbohydrates). The body’s metabolism kicks into high gear to digest protein and fiber – creates what is called the thermogenic effect of food. Body temperature actually increases when the digestive system is faced with the daunting task of breaking down hard to digest protein and fiber.

Multiple meals allow the body to deal with fewer calories at any one sitting and the repeated practice of eating 5-6 meals a day teaches the body to become adept at digesting and distributing food. Better to eat 3,000 “clean” calories a day divided into six five hundred-calorie daily meals than one 1,500 calorie mega-dirty fast-food meal.

The results are astounding when the obese buy into the approach. I have one male who has lost 40-pounds of bodyweight in 40 days while simultaneously adding 12-pounds of muscle. He started at 240 and yesterday he weighed 200. This is far more impressive because didn’t lose muscle in the process, he added muscle in the process. This was no ex-jock loaded with muscle memory; this is a 48-year old man with zero weight training experience.

Obese folks who slash calories end up losing as much fat as muscle and end up as miniaturized versions of the old fat selves. This modified bodybuilder approach melts fat while simultaneously adding muscle: the obese person eats more and as a direct result feels energized and vibrant during the process. Contrast this with the calorie-slasher who feels deprived, denied and continually on the verge of a binge. A person who eats wholesome foods every three hours is far less likely to binge and blow their diet than some poor obese person subsisting on 1200 calories a day. The calorie starved obese individual has set their caloric ceiling set so low that eating a candy bar or a bowl of ice cream causes them to add five pounds in 24-hours.

Adding functional muscle and building strength allows the obese person to become mobile and adept at climbing steps, getting out of a low chair and powering their bulk around. Compare this to the calorie-slasher who actually weakens their already weak body. Those who depend on deprivation to trigger bodyweight loss weaken the immune system and continually contract colds and sickness.

Those who live on 1000 to 1500 calories a day live in a stressful psychological world of denial. A person who has elevated their metabolism and consumes 3,000 calories a day can absorb an occasional binge far, far better than a person starving; I allow my folks a cheat meal once a week: this allows them to feel psychologically free. The interesting thing about the cheat meal (not cheat day – cheat meal) is that by “being good” the other 6 7/8′s of the time the sweets, fat and junk they crave and might eat are rejected by the body and classically results in diarrhea.

I train five obese folks I currently work with – one man and four women – and all are experiencing similarly spectacular results: all are losing unhealthy fat while building functional muscle and eating more food than they did before they commenced the process. This counterintuitive approach – eat more to lose fat – was torn right out of the playbook of champion bodybuilders and can be used to great effect by anyone interested in losing fat while adding muscle.

By: Marty Gallagher

Want to learn how to loss weight fast?  You will when you visit this site:

www.FeelGoodBurnFat.com

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Benefits

• Calms the brain and helps relieve stress and mild depression.
• Energizes the body • Stretches the shoulders, hamstrings, calves, arches, and hands.
• Strengthens the arms and legs
• Helps relieve the symptoms of menopause
• Relieves menstrual discomfort when done with head supported
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Contraindications/Cautions
Use caution if you are currently or have experienced any of the following:

• Carpal tunnel syndrome
• Diarrhea
• Pregnancy: Do not do this pose late-term.
• High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

Step by Step
1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.

5. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose.

Modifications & Props
To get a feel for the work of the outer arms, loop and secure a strap around your arms just above your elbows. Imagine that the strap is tightening inward, pressing the outer arms in against the bones. Against this resistance, push the inner shoulder blades outward.

Variation
To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time.

Beginners Tip
If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair.

Deepen the Pose
To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.

Partnering
A partner can help you learn how to work the top thighs in this pose. First perform Adho Mukha Svanasana. Have your partner stand behind and loop a strap around your front groins, snuggling the strap into the crease between your top thighs and front pelvis. Your partner can pull on the strap parallel to the line of your spine (remind him/her to extend the arms fully, and keep the knees bent and chest lifted). Release the heads of your thigh bones deeper into your pelvis and lengthen your front torso away from the strap.

Please consult your physician before starting this or any exercise program.

Want to learn how to loss weight fast?  You will when you visit this site:  www.feelggodburnfat.com

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