Here are some awesome workouts you can do at home. You’ll need a set of dumbbells ranging from 5 to 10 lbs.
Warm Up
3 sets of 20 Jump Squats, rest for 30 seconds to a minute in between sets and repeat
Lower Body
Alternating lunges with hands on your hips. 3 sets of 10 on each side
Upper Body
Standing dumbbell shoulder press 5 lbs. or more on each side 3 sets of 20
Note: Make sure to do 1 set of the lower body and then go into upper body and switch back and forth until you have done 3 rounds of each.
Lower Body
Plea squats 3 to 4 sets of 12-15-20 reps holding 10 lbs. and up or dumbbell
Upper Body
Alternating side lateral and front raises together standing 3 to 4 sets 5lbs only
Note: You can do all types of ab work outs in between the upper and lower body work outs
Lower Body
Step-ups 10 to 12 reps on each side holding 5 lbs. or more in each hand. Do 3 sets of these using a bench or chair or something a foot high
Upper Body
Push-ups 3 to 4 reps of 10-15-20 reps. These can be done on the floor but if they are too difficult drop your knees.
Ab Work outs
Plank on forearms for 30 seconds with sets of 3-4-5
Two crunch one sit up 3-4-5 sets of 10 -15 reps for each set
Seated Oblique twist holding 10 lbs. or less doing 15-20 twists.
If you often feel that you need the help of an all natural supplement to aid you in your weight loss then saffron extract might be for you. An all natural craving and hunger killer, saffron zaps your urge to over eat and will help you burn calories and lose weight. Take 88 milligrams of saffron with Satireal everday for the best results possible. If fighting hunger isn’t your main concern and speeding up your metabolism as well as giving it a boost is, then the supplement 7- Keto is for you.
This supplement helps your metabolism metabolize food faster instead of slowing it down and turning the food you just ate into fat. Slower metabolisms have a harder time burning fat and an easier time storing it. 7 – Keto will work with your diet and exercise to successfully and healthily metabolize food. If your main concern is fat, then Forskolin would be the best choice. Forskolin is an all natural supplement that is a part of the mint family and burns fat as well as prevents urinary tract infections. Take 120 milligrams daily along with regular diet and exercise and you’ll see results in no time! The places to look for Forskolin in Orange County would be Mother Market, Whole Foods, Sprouts or all Supplement stores.
Most “facts” one hears about weight loss
are either misinformation or pure superstition. People attempt to create logical reasons to not eat after a certain time or eat the “reduced” fat product over the normal product when they don’t even pay attention to the actual calories in the first place. The truth of the matter is, reduced fat makes very little difference in your weight loss, diet soda is actually worse for you and makes you crave more sugar, and eating after a certain time doesn’t affect your metabolism at all. It depends on what you’re eating and how much you’re eating of it.
The old myth that you’re not supposed to eat after 8 o’clock PM has no logical reasoning behind it. The reason people THINK they’re gaining weight if they eat after 8 are usually eating chips, ice cream, candy and other fattening munchies. Most people eat really healthy through out the day and towards the end after work or school, they break down and eat sugar or fat to wind down. These extra fats and sugars aren’t burned off after being eaten because they’re being eaten so late at night and often people don’t work out at all at this time of night. That is where the negative weight gain comes from thus creating this myth.
Another myth is that pasta is the equivalent of the food devil when it comes to weight loss but this is not true. It all depends on HOW MUCH you consume and how much you burn off. Moderation is key when it comes to eating and dieting. A little bit of everything is good in moderation. Pasta can be beneficial to your diet plan but it all depends on how much. If you make the “Ok” symbol with your hand, the amount of uncooked pasta that fits in the circle is the correct serving for you. If you still don’t feel full after eating, wait a couple of minutes for your body to recognize that it has received food. To avoid packing on extra pounds skip the tomato sauce and parmesan cheese. These may seem harmless, but extra calories are hidden inside.
Another myth is that if you eat fewer calories you will loose weight faster. This is true to an extent. If you consume less than 500 calories a day, your body will recognize the lack of nutrients and calories it is receiving and go into starvation mode, which in turn will save your calories that you eat daily by slowing down your metabolism to conserve calories.
The trick to loosing weight is to not eat less, but more! Tiny meals and snacks through out the day will keep you from craving and over eating by knocking out your hunger so you won’t think about it. Losing weight isn’t hard and shouldn’t seem too difficult if you know the facts. Weight loss is about working with your body to be the best be you can be.
Everyone has a certain body type with set characteristics. Unfortunately, we are often misled by commercials and norms into aspiring to be something which our bodies are not predisposed into being. Instead of striving to reach our physical peak, we strive to become the ideal physique which is not only harmful health-wise, but sometimes even emotionally and psychologically as well. There are three basic body types for males, each with their own characteristics and capacities. If you’re looking to look your best, don’t strive to go beyond what your body is set to be. Here is a quick guide to the three different male body types and the basic diet and exercise regimens that should help reach your physical peak:
Body Type One: Ectomorph – ectomorphic people are predisposed to being lean, often thin, and lanky. They have delicate bone structure, small shoulders, and generally thin physique. They may be tall or of middling height, with little to no propensity for muscular development in untrained individuals. Ectomorphs possess very fast metabolisms which is why they never seem to gain weight. Their bodies are also not predisposed to storing fats, which are easily burned with the least activity. Because of this, ectomorphic people should focus on diets that lean towards a high caloric content, mainly in the form of complex carbohydrates such as those found in whole grains. Subsequently, a high-protein intake is also called for in lean protein sources such as fish, chicken, and tofu. Because ectomorphs burn calories very fast, their meals have to be divided into several portions to be eaten throughout the day to help the body supply carbs to burn and proteins and fats to store. Exercise regimens should focus less on cardio and aerobics and more on toning and sculpting major muscle groups such as the abs, biceps, and shoulders. While this will not result in a buff look, it will significantly define their musculature and enhance their physique.
Body Type Two: Mesomorph – mesomorphic people are more predisposed to having large musculature and bone structure. They benefit best from power lifting and weight lifting because unlike ectomorphs, mesomorphs easily develop muscles and store fats at the same time. Because of this predisposition, they must always monitor their intake of carbs and fats to ensure that they gain muscle instead of flab. A diet which focuses more on lean proteins with a fair to moderate mix of whole grain-derived carbs is optimal. Exercise regimens should focus on moderate cardio and aerobic exercises for fat burning and intensive weight-lifting exercises to bring out the best that they body type can become.
Body Type Three: Endomorphs – lastly, there are endomorphic individuals. These are people who are more predisposed to storing fats in their body, hence their physique is typified by the round and soft features we often describe as ‘fat’. Endomorphs have a hard time burning fats and building well-defined muscles. The good thing about endomorphs is that their musculature is solid and compact when trained properly. A strictly controlled diet which focuses on lean protein and very little carbohydrate intake should help facilitate weight loss. Regular aerobic exercises, jogging, and other cardio-exercises helps to burn stored fats faster, while endurance exercises will tone muscles.
While we’d all wish to be the ideal for social norms, we can really be nobody else but ourselves. Training to reach the physical peak which our body types are predisposed into having is better than wasting precious time misguidedly trying to be something we can never become. Loving the way we’re made and helping it become the best that it can be is one of the best ways to find self-fulfillment.
