Exercise At Home Without Weights

Exercise At Home Without Weights
=========================
It's easy to see why many individuals would be interested
in home exercise routines. You can get great results
exercising at home, as long as you know what you are doing.
All it takes to get results at home is an exercise mat,
some free weights (dumbbells) and exercise tubings. Even if
you don't have all these tools, there are several exercises
you can do around the house. You can always try exercises
that use your own body weight. The secret to success is to
exercise the right way without hurting yourself.

At home, you can train at your own time. You are unaffected
by the timings of your gym or your trainer. This is an
excellent solution for stay-at-home moms, individuals who
work from home, and individuals with an erratic work
schedule. It's nice not to have to pay for a gym membership.

Personally, I enjoy exercising at home, because that's how
I started. It's fun and convenient. I have a treadmill that
faces a large TV, some dumbbells and a never-say-die
attitude. That's all it takes. With the number of tools
available today, it is simple to set up a gym atmosphere in
the comforts of your own home. I train most of my clients
in their own home. To get results at home, you need
self-motivation and discipline, since you are going to be
on your own. It's not as hard as you think and can be
enjoyable and beneficial. When you are committed mentally
to pursue a leaner, energized and dynamic fitness level,
changes happen much faster.

There are some reasons that home exercise can fail. It's
likely your hectic schedule or a long commute discourages
you from exercise. Sometimes, an individual can get
intimidated by the social atmosphere of a health club.
After all, if a club is a place where people flirt more and
exercise less, you might find yourself less inclined to go!
It could also be crowded, and many people do not like
waiting in line for the equipment. With home exercise,
there is not waiting period. Despite the popularity of
health clubs, many individuals are now exercising at home.
In fact, the Journal of the American Medical Association
reported a study conducted by Stanford University. The
study said exercising at home is just as beneficial as
working out at a health club. Interestingly, the study also
found people who trained at home were more likely to stick
with their program than those who exercised at a club.

The advantages of working out at home include convenience,
cost effectiveness and control over the atmosphere and
timing. You don't have to wait in line for any equipment,
and can pace yourself. There is no fear of embarrassment,
or feeling of incompetence On the other hand, there may be
some minor drawbacks to home exercise. Working out in
solitude may affect your long-term compliance, it's easy to
get distracted, bored or lackluster in your efforts. If you
follow the same routine for each and every workout, chances
are you will give up at some point. The body adjusts to an
exercise routine very quickly. It's important to change up
your routine every 3-4 weeks. If you don't know what you
are doing, you may get injured.

Strength Training Exercises At Home For The Upper Body and
Abdominals.

For best results, warm up for 10-15 minutes with light
aerobic exercise (walking, cycling, jogging). Deep
breathing and stretching for 3-5 minutes before you begin
strength training helps the muscles relax and rejuvenate.

The following exercises do not require any equipment, other
than a pair of dumbbells. This is a unique method that I
have developed on my own, and it has helped thousands of
clients get results.

Push-ups, seated rows, triceps dips, shoulder raises,
overhead shoulder presses, lateral shoulder raises, biceps
curls, regular abdominal crunches. reverse abdominal
crunches, standing trunk twists.

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For more information about these exercises, and free full
color exercise routines, diet plans and grocery lists,
visit http://www.best-weight-loss-programs.net/ , for my
site dedicated to fitness for women please visit
http://www.toningforwomen.com/ and to train with me over
the internet for a low monthly fee please visit
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What You Need To Know When Looking For A Safe Weight Loss Program

What You Need To Know When Looking For A Safe Weight Loss Program
==============================================
In a society where the obesity rate continues to skyrocket
it is becoming ever so important to find a safe weight loss
program. There are hundreds of diets on the market that
claim to be 100% safe and efficient, but how many truly do
work? The problem is many people are willing to do
anything to shed the pounds, even if that means putting
their health in danger. So what are some characteristics
of a safe weight loss program you may ask?

When you begin looking for a safe weight loss program, make
sure the program is offered by professionals. The safest
route to go is finding a program that is offered by a
registered dietician, exercise specialist, physician or
someone that is qualified. It is also smart to check with
your physician prior to starting the diet to make sure it
is ok with your particular health.

It is vital that you continue eating on the weight loss
program and follow the diet menu provided. If you fall
into a trance and stop eating you may lose weight, but you
will also lose energy, motivation, and put your health at
risk. A good eating plan is not only going to help you
lose weight, but also allow you to stay healthy and fit.

Safe weight loss begins with a variety of foods from the
food pyramid, not all foods from one category. A healthy
well-balanced diet will suggest foods from all categories
and not exclude one or more sections of the food pyramid.
It may limit the amount of food you eat from a specific
category, but you should be eating at least a little
something from all food categories.

One of the most misconceived parts to diets is people
believe if they follow the diet they will shed the pounds
in a healthy manner. The problem with this is you are not
giving yourself any type of physical workout. In order to
get the full effect of the diet and safely lose weight, you
MUST combine healthy eating with physical activity. This
will allow you to stay fit and healthy while you are losing
the weight.

A safe weight loss program will provide you with tips and
information that fits your needs specifically. Everyone is
different and has different weight proportions and health
issues. Speaking to a specialist about your specific needs
will help you put together an eating plan and physical
workout schedule that is in the best interest for you.
This will also help you make realistic goals that are
within reach to achieve.

Getting on a safe weight loss program can be difficult to
find since there are hundreds of programs out there.
However, as long as you research and talk to a specialist,
you should have no problem finding a program that meets
your needs.

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Mixed Martial Arts - The New Age Boxing

Mixed Martial Arts - The New Age Boxing
================================
Today, martial arts have become very much popular among
young kids and adults alike. Different types of martial
arts are being learnt by people for many reasons like
self-protection, weight loss and for physical fitness. Some
of the most popular martial arts are judo, karate and
jujitsu. Mixed martial arts are also becoming more and more
popular these days. Mixed martial arts involve the use of a
combination of martial arts techniques to overpower the
attacker. Mixed martial arts (MMA) championships like the
Ultimate Fighting Championships and PRIDE Fighting
Championships have added to the gaining popularity of this
art.

Mixed martial arts and the new age boxing have their
origins in martial arts like judo, karate and jujitsu. They
began as experiments in which one martial arts combat
technique was used against another in an attempt to find
out which technique was most suitable against real life
attackers. Modern martial competitions are based on these
events but stricter rules have been implemented. These
rules were implemented so that mixed martial arts would
gain more popularity. However, there are no universal rules
and rules vary from place to pace. Also there is no central
organization that governs modern martial arts rules.

The most common techniques used in mixed martial arts are
striking and grappling. A variety of techniques like
kicking, kneeing and punching are used to strike the
opponent. Grappling techniques involve throwing, sweeping
and holds. As rules vary among organizations some moves may
or may not be considered legal. For example, head butting
and spinal locks are legally valid in some championships
and illegal in others. Techniques like eye-gouging and
spinal locks are not considered legal.

Participation in modern martial arts championships requires
a lot of hard work and training. Training makes perfect in
overpowering any sort of attack. Training also helps one to
stay fit and gain confidence. It also improves one's power
of character. A variety of techniques are taught during
training. Boxing and kick-boxing are taught to make the
standup techniques effective while jujitsu is used to
dominate the ground attacks. Many styles have to be adapted
to achieve success in modern martial arts. Sticking to a
single technique may prove itself to be ineffective.
Further, these styles have to be changed and adapted to the
situation. Most of the MMA competitors learn all the styles
together and independently under many coaches. Flexibility
and adaptive nature play an important role in being
successful. Being competent is the only key to success in
modern martial arts.

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For more information, please go to our site:
http://www.ocjj.com

Weight Loss - How To Jump Start Your Weight Loss Plan Before Christmas

Weight Loss - How To Jump Start Your Weight Loss Plan Before Christmas
Copyright (c) 2006 Eva Moffat

• Be In Charge of Your Cravings
• Check Your Walking Shoes
• Make Your Weight Loss Plans
• Only Have Healthy Choices In Your Kitchen
• Your Day Should Start With Breakfast
• Progress Is Better Than Perfection
• Watch Your Portions

Be In Charge Of Your Cravings

In a survey of busy mums, it was found that their biggest
challenge to weight loss was combating their cravings for
foods loaded with calories and so sabotaging their efforts
of losing weight.

The problem is, mums have such a heavy workload, they don't
make the time to sit down and eat a healthy, leisurely meal.

So missing meals or eating the wrong kinds of foods will
confuse the body.

If a meal is missed, the body will think, 'Hey there's
going to be famine, food is scarce, I'd better store what
is available just in case.' When this happens, the food is
stored as fat. This is of course the opposite of the chosen
game plan ­ that is to be on a weight loss diet.

Or the harassed mum will grab something quick and easy to
eat, but her choices may be unwise. Something sweet or
starchy will make her feel full and satisfied, but an hour
or so later and she will be hungry once again.

What can the busy mum eat that will keep her cravings in
control and make sure she does eat healthily?

Planning ahead may help. If she is going to be out of the
house for some time, a bag of snacks for when the rumbly
tummy occurs or hunger pangs make themselves known.

What should she include in the bag?

• Some unsalted nuts
• Dried Fruit

Craving for something sweet she should give in to it. If
she wants chocolate, she should have chocolate. Instead of
eating a whole bar of it, she should just take a few small
pieces, then not chew it but allow it to melt slowly in her
mouth, savouring the taste.

It would be better not to avoid the foods that are craved,
but rather eat them in small portions.

Check Your Walking Shoes

72% of mums who took part in the survey said they only had
about 30 minutes a day or less to be able to exercise.

So no matter what exercise you choose to do, as long as
it's regular, it would be better than not exercising at all.

Join forces with a neighbour; take the dog for a walk, Just
walk, doing ten more steps each day will help to burn more
calories.

Make Your Weight Loss Plans

• How much time each day have you available to exercise?
• Have you stocked up your kitchen with low fat healthy
foods?
• Don't forget healthy snacks, for example, fruit, nuts,
small yoghurts and low fat cheese. Snacks high in fibre
and lean Protein will keep you feeling full and satisfied
between meals.

Can you find the time to visit the gym on a regular basis?

Make out a schedule (timetable) don't be too hard on
yourself. Give yourself a treat at least once a day. A
particular food you enjoy, just keep it to small portions
but don't cheat, it's your reward for doing something
positive towards your weight loss goals. Have you got a
book you have been wanting to read, but you never seem to
find the time. Work that into your timetable. Once again
give yourself a treat by reading a few pages after you've
done some exercise.

Put your timetable where you can see it regularly. On the
fridge door, on your makeup mirror, on the bathroom mirror.
Maybe on your wardrobe door. Wherever you put it, be sure
to notice it. It will keep you motivated so you will reach
your weight loss goals.

Only Have Healthy Choices In Your Kitchen

If you have nutritious foods in your kitchen it will be
easier to work them into your diet.

Always have fruit and vegetables ready cut up, so you can
just eat it when you feel like it.

Before snacking on chocolate, eat some fruit or vegetable.
This will take the edge off your appetite, so you will eat
less chocolate.

Your Day Should Start With Breakfast

Breakfast is the most important meal of the day. Why is
this?

Breakfast = break ­ fast. It is the first meal of the day.
Normally you will not have had anything to eat since the
day before, could be eight hours. You have to eat because
your blood sugar is low. If it is too low, you may have
fainting attacks.

Not eating breakfast may mean that later in the day you
will eat unwisely due to being very hungry. This will make
a mess of your weight loss plans.

If you can work fibre, lean protein and fruit into your
breakfast, you will be doing yourself a big favour.

Progress Is Better Than Perfection

Make a habit of eating healthily, and exercising regularly,
this will become part of your life.

Even if you have not reached your anticipated goals,
anything in the right direction is good. You are making
progress. Be proud of yourself.

You don't have to have reached perfection; progress however
small should be applauded.

Still Watch Your Portions Even After You Have Reached Your
Target Weight

Congratulations on reaching your Target Weight.

Now is not the time to go back to your old eating habits,
or you may end up where you started ­ needing to go on a
Weight Loss Diet.

• Continue keeping a check on what you eat.
• Watch your portion sizes.
• Exercise regularly.

And you should be able to enjoy your weight loss for many
years to come.

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Eva Moffat has helped many people with their Weight Loss
problems over the years. Now it is your turn to be helped.
For more of Eva's practical help, visit Eva's Weight Loss
Site
http://eva-moffats-free-weight-loss-info.blogspot.com

Chest Exercises - Chisel Your Chest for True Power, Poise and Physical Perfection - Here's How.

Chest Exercises - Chisel Your Chest for True Power, Poise and Physical
Perfection - Here's How.
Copyright (c) 2006 Paul J. O'Brien

Chest exercises are part of the core three muscle groups to
incredible gains and body transformation. You won't make
progress without them. The Pectorals, the slabs of muscle
on your front of the chest are a major point on interest to
guys. Unfortunately over half of the guys I see perform
these crucial exercises wrong. On the other side women
frequently skip them for fear of losing their femininity.
The funny part is regular chest exercises will improve the
bust and keep gravity at bay.

The Chest Exercises below will really focus on tone and
developing a strong chest. I've included a variety to
ensure that no mater here you are or what you have
available to you, you can chisel that chest.

If you need more info on what the best approach to
developing incredible pecs and a strong chest is then drop
by my website and you can see complete animated instruction
for each of these exercises.

The Basic Push up
1. Lie face down on the floor with your hands palm down,
fingers pointing straight ahead, and aligned at the nipple
line.
2. Place your hands slightly wider than shoulder width,
your feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off
the floor. Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the floor.
4. Return to the start position by extending at the elbows
and pushing your body up.
5. Remember to keep the head and trunk stabilized in a
neutral position by isometrically contracting the abdominal
and back muscles. Never fully lock out the elbows at the
start position and avoid hyperextension of the low back.

Dumbbell Bench Press
1. Lying flat on bench, hold the dumbbells directly above
your chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Dumbbell Bench Press
1.Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Dumbbell Chest Flies
1. Lying flat on bench, hold the dumbbells directly above
your chest.
2. Bend elbows slightly to create a diamond shape and
maintain this throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a
slightly flexed position.
4. When upper arms are parallel to floor, return the
weights to the starting position and repeat.

Incline Dumbbell Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Isometric Push Ups
1. Starting in the push up position with your arms fully
extended
2. Lower yourself to about half way to the floor.
3. Hold this position for 10-30 seconds remembering to
breathe. Repeat 2-3 times.

Add these exercises in to your workout routine and in a few
weeks you'll have a chest you'd be proud to bare!

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Paul J.O'Brien is the head trainer of the top 1% ranked
fitness website http://www.isometric-training.com , where
you can get FREE exercises guides, e-books, training and
diet advice as well as learn hundreds of new animated
exercises to show you how to get the body you want in the
time you have. Go to
http://www.isometric-training.com/free-ebook.html

to get
your free animated training guide NOW!