Obesity Has Caused Soaring Numbers Of Diabetics

The Centers for Disease Control and Prevention recently reported on a new study indicating self-reported diabetes has soared in the past six years. They also state that obesity is the primary reason for this dramatic increase. Groups that have an increased risk are older populations, poorly educated, and minorities. Minorities show a predisposition to developing diabetes, more so than white Caucasians. The initial study was done on a regional basis; the newest study included the entire nation. The results were alarming, and the CDC are concerned there will be increased problems on the horizon.

This trend was investigated and it was determined the cause was not as a result of better detection. The ratio for those diagnosed with diabetes remained within the normal age range. They did not find diabetes in the rise among the younger and healthier population. Scientists believe that fasting glucose tests are more accurate for diabetes diagnosis than oral glucose-tolerance tests. The studies did not demonstrate a higher rate of stroke, heart disease, hypertension, or other chronic diseases. Diabetes alone has emerged as a major health concern. It is the sixth leading cause of death from complications such as high blood pressure, heart disease, and blindness.

Receiving a diabetes diagnosis does not automatically cause people to make a better effort to get in shape. In fact, the opposite is true; the generation suffering from diabetes is also the most obese. In our current culture and society, it is simple to sit in front of the television and snack, eat too much during mealtimes, and purchase fast-food that is high in fats. An adult merely needs to lose between five and seven percent of their body fat to reduce their diabetes and heart disease risk. A 200-pound person would require only ten lost pounds to see benefits. An increase in exercise level, striving towards 30 minutes a day of moderate activity will have good results.

A moderate lifestyle change will not only help reduce the risk of diabetes development but also will benefit your health in countless other ways. Exercise also has positive benefits for heart problems, circulation problems, osteoporosis, as well as many other health concerns. Moderate walking and mild stretching routines are a good way to initiate a healthy exercise regimen. It is important to consult your doctor before beginning any new exercise program. Your doctor will be able to guide you as you are starting out and give you helpful ways to begin. Studies have indicated that even slow walking, instead of the recommended brisk walk will offer many benefits. Gentle exercises for strength or yoga routines are good ways to start a new exercise program. It is also beneficial to try parking your car farther from the store in the parking lot when you go shopping. This adds a few extra steps to your daily routine and, if you do it consistently, the steps will add up. You may even want to begin marching in place during television commercials. One woman who began doing this has reported improved feeling of well-being and more incentive to eat healthy and to get more exercise.

Healthy eating, more exercise, and improved body care will help decrease your diabetes risk.

Charles Anderson
http://www.articlesbase.com/medicine-articles/obesity-has-caused-soaring-numbers-of-diabetics-98020.html

Stomach Exercises: Lower Stomach Exercises

An important and sometimes neglected step in stomach exercise routines is isolating particular muscles within the abdominal group. One such set of muscles which needs isolation in order to be exercised properly are the muscles in the lower stomach. There are a number of stomach exercises which isolate and work these muscles. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Crunchless Crunch
This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Alternating Toe Touch
You will need to lie on a flat surface for this stomach exercise. The floor works best, using a mat or towel to cushion the spine. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between your chin and chest.

Sit-Up Hold
While you are still on the floor, try this stomach exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them– do not put them alongside your head. Use your lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You may increase the number of seconds you hold as it gets easier. Be sure to lift with your abdominals and not with your arms or neck.

Lower Back Flatten
This stomach exercise is a good natural progression from the sit-up hold, as it starts from the same basic position: lying down, knees bent, feet flat. You may have noticed when you did the previous exercise that there is a natural space between your lower back and the floor, created by the curve of your spine. In this exercise, you want to use your lower abdominals to push your lower back toward the floor and eliminate this space. Try to focus on pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine so long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your stomach muscles gain strength and endurance.

Nicholas Tan
http://www.articlesbase.com/sports-and-fitness-articles/stomach-exercises-lower-stomach-exercises-685710.html

Want To Burn Fat Quickly. Need To Burn Belly Fat? You MUST Read This

Every day there are tons of people desperate to lose weight - a fact that many companies are exploiting for the sake of profit. Everyday we see the next sensational weight loss program that practically promise instant results. The problem is that most of them are making losing weight fast harder than it actually is.

If you want to lose weight fast here is the first simple key - burn more calories than you consume on a daily basis! Sounds simple enough doesn’t it? Let’s dig a little deeper into this:

When looking for the best information available on any given subject it makes sense to turn to those who have accomplished what you want to do. The national weight loss registry does exactly that. They are receiving information constantly from their members about what they have done to lose weight and keep it off. To become a member you have to have lost a minimum of 30 pounds and have kept it off for a whole year.

Weight loss for most of the members of the national registry actually far exceeds the minimum requirements. The majority have shed around 70 pounds and kept it off for five years or more. They have done this in varied ways and with the aid of differing products and programs.

One thing you will see from the very beginning is that all these members used some form of exercise to achieve their goals. The method and amount of exercise may change from person to person but the fact remains you must move your body to lose weight. A good rule of thumb is vigorous exercise for a minimum of three days out of every week.

The forms of exercise varied among members but the most used was walking. This was not the only way of course; others used fun sports, weight lifting and cardiovascular machines. It’s interesting to see something as simple as walking be so effective.

Exercise is all about the burn! It doesn’t matter what exercise you do, you just need to get going! Referring back to the above statement more calories burnt than consumed will equal weight loss. Choose a fun activity then get your body moving!

Exercise routines will vary to personal taste, however they should all contain strength, cardio and stretching. The cardio will burn the calories, strength training will increase lean muscle mass and stretching will keep connective tissues soft and pliable.

No one should be the least bit shocked to find that members also reported changes to their diets. You will not sustain any type of weight loss with poor eating habits.

Women on average consumed around 1300 calories per day and men consumed around 1700.

You may be surprised to learn that about 80% of people reported eating breakfast; I guess all the information out there about this being the most important meal is not a fluke!

Eating several small meals everyday is the best advice you can get. It provides a balanced supply of nutrients flowing while stimulating your metabolism. Start with a balanced breakfast every morning.

In addition to these tips, people also reported shrinking their portion sizes, leaving junk food alone and counting their calories everyday.

Not only was sticking to diet and exercise important but members also report that watching their weight carefully influenced their results. The ones who monitored it closely achieved the most success.

This is not to say that they lived on the scale, but most would weigh themselves weekly and kept a record of what they ate and when.

Whether or not to use supplements appears to be a personal choice and not indicative of results. The number who used these to those who did not was somewhat even. Many used diet pills to lose weight faster while many stuck to their diet and exercise regimen alone.

There were also members who tried some of the popular weight loss aids only to put them aside when they did not see much in the way of results. A fact that is not astonishing when you consider all the worthless products available. Others said that some of the proven weight loss supplements they used were quite helpful.

To lose weight you do not have to follow another persons footsteps precisely. Nevertheless, many people want the option of speeding up their weight loss results with diet products.

Weight loss is not rocket science - in fact most of the information you already know! Eat less, burn more calories and stay on target. The problems come when we try to pull this all together.

Seems like the people who dive in head first come out closer to their goals in the end. A strong effort to lose weight fast in the beginning can keep you focused on your goals. You can have the body you always dreamed of! Just set your goals, develop a plan and go after it. You can do it!

Greg Woodburn
http://www.articlesbase.com/health-articles/want-to-burn-fat-quickly-need-to-burn-belly-fat-you-must-read-this-675512.html

Benefits of Exercise Machine

In order to satisfy the exercising needs of astronauts, the space scientists of America and Russia devised the method of whole body vibration. Living in zero gravity conditions resulted in the loss of bone density and muscle mass in astronauts and thus the space scientists had to devise various mechanisms to overcome this problem. They finally found that the whole body vibration was the perfect answer to their problem and it was able to mimic gravity. Vibrations at a low frequency and at a force of low magnitude could give sufficient gravity resistance and thus help build muscle and bone mass. The findings of the space scientists were shared with the medical scientists and soon a whole new way of exercising was found. Over the past ten years the vibrating exercise has seen an exponential rise. The endorsement of vibratory exercise by many professional athletes and celebrities has further given its popularity a boost. Men and women of different ages and body types have adopted this form of weight loss and have gone in for whole body vibration machines. There are many advantages that vibration exercise has over other types of exercises. Lacks of time or due to any other hassles, most of the people are not able to follow their fitness routines. Having vibrating exercise equipment at home easily eliminates this problem. People can easily carry out their fitness routine on the vibrating machine while watching television or simply relaxing. The many benefits that the whole body vibration has are an increase in human growth hormone, improved blood circulation, better bone and muscle strength, and increase in metabolism and decrease in cellulite. Apart from these it also helps in improving sleeping habits in people suffering from insomnia. Results are even more amazing if the exercise regimen is complemented with proper diet.

Kevin J Smith
http://www.articlesbase.com/health-articles/benefits-of-exercise-machine-687618.html

Exercise Can Help Your Bad Pain

Sufferers of back pain and bad posture can make healthier choice and spend some time exercising as back pain is mainly due to a inactive lifestyle sitting in front of a computer, along with a couch watching TV. But a transformation will require certain willpower and not just by saying I will commit to three times a week in a gym. The transformations have to be gradual and the decision will bring about better health, improve posture as well as resolving your back pain.

Without appropriate guidance and/or a proper set of routines, back pain sufferers can be disenchanted due to worsening back pain and posture, ultimately giving up. With back pain, you have to do the right exercises, not just any activities that you notice at the gym and with the correct types of exercises; you will see result and persevere until your back gets better.

When you are the gym working out with cardio exercise equipment, look out and steer clear of those equipments that might aggravate your back pain. You can try the treadmill but be careful to stay upright and bikes are effective exercise equipment as they make the person remain upright to avoid worsening the back pain. Avoid stair-steppers as you will be inclined to lean. Exercise equipments that can’t make you do it in an upright pose should be kept at a distant in order to help improve your back pain condition.

Elliptical equipment is one of the most effective for back pain as you require standing upright with some degree of dexterity as well as having no impact on your joints. Irrespective of what exercise machines that you have selected; they are to help you exercise away your back pain by reinforce and strengthening it. Bench presses and abs are not helpful so limit these forms of exercises.

Exercise that can help your back pain has to be effective as you just can’t take on any types of exercises such as strengthening your front and disregarding your back hoping that everything will turn up all right. You have to exercise to strengthen your back muscles so that your back pain will diminish. You can make it simpler by working in front of a mirror so that you can notice result and when toning of your muscles appears, you will be more motivated.

Only by toning the back muscles with the appropriate set of exercise equipments will your back pain diminish. So start with the correct guidance and you will be on your way to a healthier back and back pain will be a thing of the past.

Jason
http://www.articlesbase.com/diseases-and-conditions-articles/exercise-can-help-your-bad-pain-691054.html

Saving Money On Treadmills - Get the Facts

If you’re set to invest in a serious piece of indoor exercise fitness equipment, like a treadmill, then help is here. Treadmills are simple to use, but can be dangerous in the wrong hands or around children. One of the most popular, if not the most popular, pieces of home exercise equipment today is the treadmill.

With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight. Check out the amount of horsepower (HP): HP determines how fast and hard the motor will work - the lower the number of the HP, the less the motor will be able to handle. The word treadmill originally designated a type of mill which was operated by a person treading steps of a wheel to grind grain.

The deck is the belt area on which actual running, jogging and walking take place. A heart rate monitor enables a treadmill to automatically adjust the speed and/or the incline to keep your heart rate within the most optimum zone. The more expensive treadmill models will offer a selection of preprogrammed exercise routines.

Display panels should be easy to read and straightforward to operate. A heart rate monitor is a very good, useful feature to look for on a machine. Some excellent features, like heart monitors and safety keys that automatically stop the treadmill if you slip, will contribute to the enjoyment and safety of your treadmill workout or help add motivation.

A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire. Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap onto the chest.

Keep in mind that what feels right to you may not accommodate others around you as comfortably. When your equipment is up and running, get the right lubricants and cleaners to take good care of it. You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous, not peak, horsepower.

Be aware the better quality treadmills can cost as much as $5000 and have a lot of bells and whistles you don’t need. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, start it up, step on it and test it out before you buy, if possible. It’s important to set a strict budget and then stick to it.

Your club commercial machine may be may be a good choice in a home version; you’re already familiar with its features and probably are comfortable using it. If you’re planning to use a treadmill purely for walking you’re not likely to need an expensive top-of-the-line machine. Warranties can last for ninety days or a lifetime, read the fine print.

The taller a person is the longer their stride so you’ll need to choose a treadmill with a longer and wider belt. You’ll want a treadmill with an aluminum or high alloy steel frame that’s strong enough to support the heaviest runner who’ll be using it.

The first thing to consider when shopping for a home treadmill is what you need it to do for you. Make sure to add the cost of shipping when buying a treadmill online; quality models can be heavy and shipping will cost more, but some manufacturers do offer free shipping.

As you increase your fitness levels, a quality treadmill will continue to assist your exercise needs as you progress to light jogging or to running. To get even more workouts, think about making your treadmill into a walking, working office by adding a mini-platform to the side rails.

Make sure to see your doctor or naturopathic doctor before you start any new fitness or exercise program. Selections of preprogrammed exercise routines are not essential to obtaining a good workout from a treadmill, but they do help to provide motivation.

And remember, home exercise treadmills are a large investment financially and in your fitness and much thought and preparation should go into the purchase of any new treadmill. Take time to do your research, the same way you would any major purchase and buying a treadmill won’t be difficult. So now you know just what to look for when buying a treadmill.

Helen Hecker
http://www.articlesbase.com/non-fiction-articles/saving-money-on-treadmills-get-the-facts-119382.html

The Presidential Fitness Challenge

Designed by the United States government,the Presidential Fitness Challenge encourages everyone, especially children to take up regular exercise routines to ward off illness, disease and obesity. Considering that 58 million Americans are overweight, and a large percentage of illnesses and diseases are caused due to lack of exercise or an unhealthy eating plan, this is a great attempt to get people moving. Those who choose to enter the challenge and demonstrate an excellence in physical activity will be rewarded with an achievement medal.

The Challenge focuses less on the type of activity you choose, and more on how well you are performing and how motivated you are becoming by the time you complete the process. According to the challenge, every individual must participate in some type of physical exercise for a definite period of time every day, 5 days a week, for 6 weeks.

The amount of exercise varies from child to adult, children should exercise for an hour, while adults, can reduce their time to 30 minutes a day, however elders are encouraged to exercise more, if at all possible. Activity levels are recorded and considered for the award after a thorough analysis and comparison with other performances.

Every fall and spring, students in grades 3-5 take part in the Presidential Fitness Challenge. For them, the challenge usually involves five rounds that test the student’s physical abilities against different benchmarks. The purpose of this process is to test their endurance and to motivate the students to improve from challenge to challenge by the time they complete the five parts.

In the five parts, those who score more than 90% improvement in each area will be awarded the Presidential Fitness Award, and students who achieve 50% or more in each of the five sections are rewarded the National Fitness Award. The five parts in the Presidential Fitness Challenge include:

Curl-ups or Crunches: Students lie flat on their backs with their feet firmly attached to the floor, and then raise their backs completely off of the ground for a short duration of time. The challenge in its whole is about how many curl-ups one can make in a minute. This exercise tests and builds abdominal strength and endurance.

Distance Running: A one mile run where the time taken by each student is noted. For 8-9 years, the distance is half a mile. The purpose of this challenge is to measure the cardiovascular endurance of each student. Students are encouraged to improve their time as each week passes by.

Sit-n-Reach: Students sit with their feet against a sit-n-reach box and stretch themselves to reach as far as possible along the measuring line. This is to test flexibility. Repeatedly doing this exercise will greatly improve flexibility.

Shuttle Run: This challenge measures the time taken by each student to run 30 feet from a starting line, pick up a bean bag from the other end and then bring it back to the starting point. This process is repeated twice. The participant’s coordination and speed is tested in this challenge.

Pull Ups: Students are required to do as many pulls ups as they can in a given time. This tests the upper body strength of every participant.

The performance of every student is recorded daily, for each challenge, and the best of the performers are rewarded at the end of the challenge.

Adults can participate in the challenge as well, however the plan undergoes some modifications. The goals are similar to that of children, and the same frequency has to be maintained, but, as mentioned earlier, only 30 minutes is allowed instead of an hour. Also, since adults are no longer in school and have no one to test them, they are expected to keep a log of their progress and monitor themselves for improvements.

Scott White
http://www.articlesbase.com/fitness-articles/the-presidential-fitness-challenge-140532.html

Burn That Extra Fat – and Lose Weight Now!

The way of modern life, fast foods and unhealthy habits eventually show as fat in our bodies. Exercise and healthy diet can keep us fit, but time comes when we have to focus on losing that extra fat we have generated. Fat loss is simply a matter of burning unhealthy body fat, and the formula looks simple: body fat with diet and exercise leads to weight loss by dieting through nutrition blood sugar hormonal response. 

Much can be done by simply looking at this matter differently, and understanding that our own attitude and perhaps laziness is working against us. I believe that when we have a problem, any problem, it is good to listen to advice form those who have successfully walked the same path before. So listen up;

Fat loss is not just about a better body and better health, it is actually best brought about with a sensible diet combined with a rigorous exercise program and intelligent supplementation. But this is not easy in the modern busy and demanding times, and fat loss is different with low carb or other methods of weight loss but I still think fat loss is the safest and healthiest among all of these methods.  The key to effective belly fat loss is working with your biology.  While rapid fat loss is certainly a realistic goal to achieve, many people seek unrealistic techniques of doing it. 

For many women, fat loss is a major concern.  While for many women, fat loss is a question of appearance, there is more beneath the skin of this problem (no pun intended).  It has been found, that in the end for women, fat loss is a challenge for their patience.  Here is an example from Beth with her own words, who is following a fitness program and weight loss diet;

For the past 21 days I have been consistent in my routines at the gym, (including my body pump classes, yoga, aqua-fit, and spinning) and have added two 10 minute mini sets to my work day.  I thought this is too much for me and I don’t have the power and energy, but something has changed in me and I am able to follow that routine and my vitality is much higher than before. Now I have come to understand that that permanent fat loss is not just a physical condition, but that I will have to struggle with deep seated spiritual and emotional baggage, but once I get on right track, I feel excellent. 

That is encouraging! But she is using her willpower and a program, I also happen to know her family supports her, so it’s not automatic in any way.

Back to the subject:

Ultimately, fat loss is not dependent on meat or even protein per se: it is primarily dependent on calories in versus calories out, hormonal control, and metabolic efficiency.  Experiments show that an alkaline diet stimulates your body to burn fat fast but healthfully and that easily maintaining your fat loss is the natural result of restoring a normal acid alkaline balance in your body.  If we want results with weight or fat loss, we will have to change our routines and move about after meals. 

The medicines:

How about weight loss pills and supplements? Here is a quote from one medical article:

Recently completed research has confirmed that Clarinol™ not only easily helps reduce body fat, but that it does so in specific areas of the body where fat loss is most desired without extra dieting or exercise efforts.  If a combination of muscle and strength gains with some fat loss is your goal, take 2 or 3 Muscle Mass tablets every 5 or 10 minutes during your training session until you have taken the correct amount for your weight. Because fat loss is not the objective, merely a side effect, it occurs as quickly as the body is able to cleanse the toxins and restore balance to the organs and energy systems. 

You read that and you think “wow” – I just take some pills while I exercise and my problems are gone…

The truth however is that most of those pills are not thoroughly tested, they have side effects, and ultimately what comes around goes around. I am strongly against any pills, the effective long term fat or weight loss is achieved by a combination of healthy diet and a good exercise program.

Here is Celina’s mission statement to achieve fat loss;

It’s been a year since I’ve started my body sculpting program, I have fallen off the wagon so many times, gotten back up, worked on my routine & diet again & back off the wagon etc…I’ve been going through a divorce over the past two years & needless to say now is the time when I really need to look good so feel good about myself…My mission statement for fat loss is staying motivated, sticking to my diet on those days when tuna on a bed lettuce doesn’t seem like a rewarding treat at the end of a stressful day & most of all learning to love and help myself. 

So there it is – it’s a struggle and strong motivation is needed, we go up and down, but keeping to the routines, it can be done, in fact it is not difficult at all, but we have to change our routines and we need strong commitment.

To conclude:

Easy, permanent, and successful fat loss is something most of us make much too complex.  In its simplest form fat loss is realized when we are burning more calories than we ingest.  For most of us, excessively limiting our caloric intake in order to facilitate fat loss is just not a viable long-term solution, the real key to successful and permanent fat loss is learning what works for you- and to next never stop making progress in the right direction.

To your health and happiness.

Kevin White
http://www.articlesbase.com/weight-loss-articles/burn-that-extra-fat-and-lose-weight-now-708250.html

3 Great Shoulder Exercises

Strengthening the shoulder region is very important considering that the shoulders are more susceptible to injury than other muscle groups. This heightened risk of injury is due to fact that the shoulder joint does not rely on the skeletal system for stability, but rather, joint stability comes from the surrounding muscles and ligaments.

Shoulder training plays a major role in not only preventing injuries, but also improving athletic performance and of course, what most of you are interested in - aesthetics. Large, well developed shoulders look good. Profiled below are the top 3 shoulder training exercises.

Shoulder Exercise #1: Overhead Dumbbell Press

This exercise is a must for your shoulder workout routines. The overhead dumbbell press is possibly the best shoulder training exercise for adding lean mass. There are a few variations you can incorporate into your shoulder training routine as well. The exercise can be done while standing up, while sitting on an upright bench or even sitting on the floor. The floor version is done by extending only 1 arm at a time. For the standing and floor-sitting versions, you’ll feel your entire core working to help stabilize the movement.

Shoulder Exercise #2: Lateral Dumbbell Raises

Most people incorporate the lateral raise exercise into their shoulder training routines. The problem is that most people do it wrong and place themselves at a heightened risk of injury. The most common mistake associated with this exercise is elevating the arms too high. When the arms are elevated above shoulder level, the supraspinatus (which runs between the top of the humerus and the roof of the shoulder) becomes impinged. Provided the movement is done correctly, the lateral raise exercise is a great way to strengthen the medial (middle) aspect of the shoulder.

Shoulder Exercise #3: Olympic Bar Push Press

This is a rather unorthodox exercise that targets the shoulders along with a variety of other muscle groups. The Olympic bar push is a highly effective and extremely functional shoulder training exercise as the movement mimics the movement pattern used in various sports. When performing this shoulder training exercise, keep in mind that the angle in which you push the bar upwards greatly influences the level of shoulder recruitment. The greater the upward angle, the greater the involvement of the shoulders.

So there you have it. Three effective shoulder training exercises that you can immediately implement into your program.

Bill Forestell
http://www.articlesbase.com/fitness-articles/3-great-shoulder-exercises-717339.html

Home Workout Routines With Dumbbells

Required Equipment:

• Set of Dumbbells
• Stability Ball
• Jog outside or Treadmill

1.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:

You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

2.) PUSH UPS

• Lie down on the floor, chest down. Palms are flat on the floor about a shoulder-width apart and level with your shoulders. Your feet are together and your legs are and back are straight
• Look forward and as you go down , make contact with the floor with your chin
• When you come up, don’t bend or arch your upper or lower back as you push up. Apart from being poor form this makes you look like a floundering lobster !
• Breathe out as you go up.
• Pause and then repeat the process

Once you have mastered the basic push up, there are many ways to customize it to your liking and fitness level. Some of them are very challenging, others are great fun to do with friends. Experimenting with these will help keep you motivated - well, hopefully.

HOW MANY: 2 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

3.) DUMBBELL ROWS

Tips:

Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm’s length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

4.) DUMBBELL CURLS

Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twisting your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on… so don’t do it! You can also do this with a barbell, or by alternating one hand at a time.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

5.) DUCK SQUATS

Starting Position:

Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action:

INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

6.) CALF RAISES

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

7.) SHOULDER PRESS

Preparation:

Position dumbbells to each side of shoulders with elbows below wrists.

Execution:

Press dumbbells until arms are extended overhead. Lower and repeat.

HOW MUCH: 3 SETS OF 10
REST: 40 SECONDS IN BETWEEN SETS

8.) CRUNCHES

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don’t lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only
about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don’t cheat yourself by using momentum!

HOW MANY: 3 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

9.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:
You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

Clinton Walker
http://www.articlesbase.com/wellness-articles/home-workout-routines-with-dumbbells-732700.html