While working out in the gym can be productive, it would be much more cost-efficient to workout right in the comfort of your own home. There are various home fitness workouts that have been made available to provide people with more options for their fitness. By opting to do home fitness workouts instead of having to go to a gym and hire a personal trainer, you can save time, effort, and money, and the whole family can join in on the workout fun as well.

In choosing to do home fitness workouts instead of going to the gym, you might need to purchase a few basic necessities to complete your workout regimen. Some of these include:

- Dumbbells of various weights

- Barbells

- Exercise ball

- Weight bench

- Exercise mat

Some of the workouts that can be done using the above fitness equipment to enhance physical fitness are the following:

- Bench press

- Ball crunches

- Lateral shoulder raises

- Hammer curls

- Kickbacks

- Squats

- Static lunges

There are other types of exercises that can be done with the use of simple fitness equipment, but what’s important is to find the type that will work well for you and cater to your fitness needs. It’s important to identify what your fitness goals are first. That way you can better determine what type of exercise you should do. There are also many fitness DVDs to choose from that will provide you will a great workout in your home. You can find many DVDs just by doing a simple search online. These fitness videos offer a wide range of workouts from simple weight lifting, dance workouts, to Pilates.

One of the most popular fads right now in home fitness workouts are the dance-type exercises including the popular Hiphop Abs, Zumba, Belly dancing, and so on. The great thing about these workouts is that they provide entertainment while helping you shed a few pounds. It’s become the highly recommended cardio workout alternative to jogging or using the treadmill.

Home fitness workouts can be considered the best alternative for those who don’t want to subscribe to gym memberships and for those who don’t have the time and means to run off to a gym to workout. With a wide array of fitness workout options that can be done at home, more and more women are finding the perfect workout for them without having to leave the comfort of their homes.

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It is the season for home fitness exercise equipment. Having a simple gym at home is a great way to keep in shape. There are many types of home fitness exercise equipment that you can purchase. It just depends on what type of exercise you want to be able to do. Here are a few home fitness exercise equipment to consider:

Home Fitness Exercise Equipment

Home Fitness Exercise Equipment

Dumbbells. Dumbbells are considered a basic need when it comes to workout and fitness. You don’t need to get all the different weights of dumbbells-the key is to get various weights that would suffice for beginner, middle, and intermediate weight lifters.

Exercise ball. Exercise balls are among the cheapest home fitness exercise equipment and they are also one of the most versatile. It is great for toning and stretching. It is especially useful for working your abdominals. These exercise balls are available in a number of sizes so be sure to find the right size for you.

Treadmill. Treadmills are also considered a gym staple. Treadmills are the answer for your cardio needs and for fat burning. The best part of having a treadmill at home is you can run or jog for as long as you want and on the pace that you want, while watching television show to keep you entertained. You can also walk if you do not feel like running or jogging. Choose a treadmill that will give you all the features you want.

Exercise bikes. Exercise bikes can be an alternative to using the treadmill. Exercise bikes can be used for cardio training, fat burning, and for toning the legs and even the abdomen area.

Home Gym. Home gyms are machines that workout your whole body with weights. You can workout your upper and lower body at the same time.

Bench press. For a more effective strength training, especially for the upper part of the body, having a bench press would be very helpful. Bench presses usually come with a variety of weights that can be easily attached and detached for use.

Exercise mats. Aside from the above mentioned home fitness exercise equipment, having exercise mats can also be helpful for proper body conditioning such as push-ups, sit-ups, or even yoga and Pilates.

Working out at home is very convenient as long as you have the type of workout equipment that you will enjoy exercising on. Knowing what type of exercise you want to do at home will help you find the perfect equipment for you. As always, to avoid injury it is important to make sure that proper care and safety be practiced when using home fitness exercise equipment.

While weight training is very important for overall health and fitness, lifting heavy weights can put a lot of stress on your body. Even when maintaining the correct form and technique, accidents or injury may happen. That is why many strength training instructors recommend the use of weight training accessories. Accessories for strength training can make your workout safer and more comfortable, thus enhancing the effectiveness of your workout.

Lifting Gloves

A good pair of lifting gloves is one of the most basic weight training accessories that you need. Lifting gloves help make your strength training exercises more comfortable. They can help you avoid blisters and calluses. Gloves can also help prevent your sweaty hands from slipping off barbells or dumbbells while lifting.

Gloves for weight training are usually made of leather or synthetic rubber such as neoprene. These materials are breathable and prevent sweat and heat from building up inside the gloves. Lifting gloves that are machine washable are ideal for easy maintenance and hygiene.

Weight Lifting Straps

Another important weight training accessory is weight lifting straps. Straps can help you avoid dropping the barbell. These weight training accessories are worn on the wrist and wrapped around the barbell or dumbbell to help you maintain a good grip on the bar.

Weight lifting straps can be helpful if you experience pain when doing arm curls or if you have sweaty hands. However, some experts discourage overusing weight training straps as your natural grip may grow weaker if you rely too much on them.

Wrist Wraps

Wrist wraps are different from weight lifting straps. Wrist wraps help support the wrist when doing presses, such as bench press or military press. These weight training accessories help prevent wrist or elbow pain that sometimes happens during pressing movements.

Wrist wraps are inexpensive weight training accessories and can help prevent wrist and elbow injuries.

Joint Straps

If you have weak or injured knees or elbows, straps may be able to keep your joints from becoming hyper-extended. Wrap the joint straps around your knees or elbows to prevent injuries. Knee wraps can be helpful when doing squats and are especially helpful for power lifting.

Weight Training Belts

Weight training belts help to protect the lower back as well as the muscles of the entire upper torso. This popular weight training accessory also supports the sides and prevents twisting or bending incorrectly. Weight training belts are particularly helpful when lifting your maximum weights.

Fitness experts discourage frequent use of a weight training belt, especially when lifting weights below your maximum. Limit the use of a belt to your heaviest sets when doing deadlifts or squats. Keep in mind that you do not need this weight training accessory when doing curls or rows.

Proper Use of Weight Training Accessories

Weight training accessories can help make your workout safer and more comfortable. However, you must learn how to use these accessories correctly. Get the advice of a gym instructor on the proper use of strength training equipment and accessories. When used in the right way, weight training accessories can enhance your workout.

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Hand weights for women are a great way to get a good weight workout. Women can develop osteoporosis or bone loss as they age. Fortunately, resistance training or strength training can help prevent osteoporosis. It is not necessary to lift heavy weights to keep the bones and joints strong. Exercises with hand weights for women will result in stronger bones and muscles.

Hand Weights For Women

Hand Weights For Women

Women who are just starting their strength training program can exercise with light hand weights or dumbbells weighing between 2 to 5 pounds. As your strength develops, you can gradually increase the weight to between 5 and 20 pounds. When working with lighter hand weights, women can do 10 to 15 repetitions. As you increase the poundage, you can do 8 to 12 reps. This will help prevent injury while you build your muscles and bones.

Proper Form

Women who are exercising with hand weights should always maintain proper form and technique. This is true regardless of the poundage. Your back should be straight and the stomach should be pulled in. When standing, remember not to lock your knees. Work with hand weights that are appropriate for you. If you have to swing your body for momentum when lifting the weight, it means your weights are too heavy.

Exercises with Hand Weights for Women

Women can do exercises with small hand weights to improve muscle tone and built stronger bones and joints. Here are some workout routines using small hand weights for women.

Walking Lunge

Women can do the walking lunge to tone and develop the hamstrings, quads and glutes. This exercise also tones the inner thighs and legs.

Stand with your feet hip-width apart and arms straight down holding the weights. Step your right foot forward and bend both knees. Keep your upper body straight and point your left knee down. Keep your arms and weights at your sides. Straighten your legs and return to the starting position. Repeat the exercise with the other leg.

Overhead Tricep Extension

This exercise is done while holding a dumbbell between both hands. The exercise may be done while standing or sitting down. With elbows bent, hold a dumbbell vertically behind your head. Keep your elbows squeezed toward your head. Slowly lift the dumbbell over your head without moving your elbows forward. Lower the dumbbell to the starting position. Repeat.

Biceps Curl

The biceps curl requires hand weights and allows women to exercise the upper arms or biceps. The exercise can be done while standing or sitting. Hold a hand weight or dumbbell in each hand and let your arms hang straight down at your sides. While keeping your elbows close to your side, lift the dumbbell up to your shoulder. Slowly lower the hand weight back to the starting position. Repeat.

There are many other exercises with hand weights for women, such as fly, hammer curl, shoulder lift, preacher curl, and many more. Don’t forget to do some stretching before and after strength training exercises using your hand weights for women to reduce the risk of injury.

Hand weights for women are a great way to get a good weight workout. Women can develop osteoporosis or bone loss as they age. Fortunately, resistance training or strength training can help prevent osteoporosis. It is not necessary to lift heavy weights to keep the bones and joints strong. Exercises with hand weights for women will result in stronger bones and muscles.

Hand Weights For Women

Hand Weights For Women

Women who are just starting their strength training program can exercise with light hand weights or dumbbells weighing between 2 to 5 pounds. As your strength develops, you can gradually increase the weight to between 5 and 20 pounds. When working with lighter hand weights, women can do 10 to 15 repetitions. As you increase the poundage, you can do 8 to 12 reps. This will help prevent injury while you build your muscles and bones.

Proper Form

Women who are exercising with hand weights should always maintain proper form and technique. This is true regardless of the poundage. Your back should be straight and the stomach should be pulled in. When standing, remember not to lock your knees. Work with hand weights that are appropriate for you. If you have to swing your body for momentum when lifting the weight, it means your weights are too heavy.

Exercises with Hand Weights for Women

Women can do exercises with small hand weights to improve muscle tone and built stronger bones and joints. Here are some workout routines using small hand weights for women.

Walking Lunge

Women can do the walking lunge to tone and develop the hamstrings, quads and glutes. This exercise also tones the inner thighs and legs.

Stand with your feet hip-width apart and arms straight down holding the weights. Step your right foot forward and bend both knees. Keep your upper body straight and point your left knee down. Keep your arms and weights at your sides. Straighten your legs and return to the starting position. Repeat the exercise with the other leg.

Overhead Tricep Extension

This exercise is done while holding a dumbbell between both hands. The exercise may be done while standing or sitting down. With elbows bent, hold a dumbbell vertically behind your head. Keep your elbows squeezed toward your head. Slowly lift the dumbbell over your head without moving your elbows forward. Lower the dumbbell to the starting position. Repeat.

Biceps Curl

The biceps curl requires hand weights and allows women to exercise the upper arms or biceps. The exercise can be done while standing or sitting. Hold a hand weight or dumbbell in each hand and let your arms hang straight down at your sides. While keeping your elbows close to your side, lift the dumbbell up to your shoulder. Slowly lower the hand weight back to the starting position. Repeat.

There are many other exercises with hand weights for women, such as fly, hammer curl, shoulder lift, preacher curl, and many more. Don’t forget to do some stretching before and after strength training exercises using your hand weights for women to reduce the risk of injury.

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Finding a body building routine that works is not as easy as many beginner bodybuilders think. First, there is such a huge number of possible routines. This is not surprising when you consider how many muscle groups there are to work and how many possible exercises there are for each one. When you think about all the combinations you could make, you can see that the number of possible workout routines for body building is almost infinite.

Copying somebody else’s routine is not usually the best way to go. You are not going to develop the same body as the current Mr. Universe by reading up on his routine and doing the same thing yourself. It is very unlikely that your body is ready for exactly the same workout that he does right now.

A Starting Body Building Routine

Starting Body Building Routine

So what do you do? If you are just starting out, then probably any standard beginner body building routine will do fine. It is true that what works for one person will not necessarily work for anybody else but in the beginning it is okay to figure out your best plan by trial and error.

However, you do need to be sure that your workout routine covers all of the bases. Check it out against the following scheme. And if you want to plan your own body building routine, this is a good way to go.

First, note down all the muscle groups that you need to work. That is pretty much all the muscles in the body. Do not forget the core and especially the muscles of the back. It is dangerous to overdevelop the chest, shoulders and abs while neglecting the back because you can so easily cause an injury there.

Then choose an exercise that works each group. This could involve dumbbells, a barbell, or gym machines such as the bench press. Some exercises will work out more than one muscle group.

Now you are ready to plan your body building routine so that each muscle group is worked around twice a week with at least one full day of rest between. It is good to give yourself a couple of days of complete rest from working out, too.

Watch Your Results – Is your Body Building Routine Working?

What if nothing seems to be working? First, consider whether you are giving your muscles enough rest. Bodybuilders who do not get the results they expect are often guilty of overtraining. Remember that the muscles are broken down during your workout. The time that they build mass is during the recovery time. So do not be tempted to overtrain.

Second, look at other factors such as your diet. Are you getting the right amount of protein and carbs at the right times? Have you looked into possible supplements that you might take?

Lastly, keep in mind that it is good practice to change your routine around from time to time. This counters boredom and more importantly, works the muscles a little differently than what they may be used to. You will often find that changing out one ab exercise for another or using a different press at the gym will be the catalyst that you need to start gaining muscle mass again. All of these tips will help you figure out a body building routine that works.

Jack Lalanne

Jack Lalanne, one of the originators of the fitness movement has died but left a fantastic legacy to help people to look after their health and concentrate on their fitness as one of the cornerstones of a great life.

Here is a great article from the Globe and mail today talking about Jack Lalanne and what he taught and meant to those in the fitness community.

Jack LaLanne, who died on Sunday at age 96, was regarded as the father of the modern fitness movement. Dressed in snug jumpsuits, the television fixture preached a balance of exercise and healthy diet and inspired millions. The Post spoke to fitness gurus about the top lessons learned from LaLanne’s legacy.

What was  the Jack Lalanne Legacy?

1. There is no excuse for not exercising. Long before Nike told everyone to “just do it,” LaLanne was relentless in his pitches, using a drill sergeant’s bark and cadence. “Jack inspired the world with his no-nonsense approach to exercise,” says Maureen Hagan, fitness instructor and VP of operations at GoodLife Fitness Canada. “Many of us will recall Jack showing his TV viewers how to exercise in the kitchen, using a chair and lifting soup cans as dumbbells. His ‘no excuse, just do it’ attitude inspired the world to at least try exercise.”

2. Weight training is a key component of a fitness regimen. “He popularized the whole notion of fitness before we recognized it as a crisis situation,” says Christa Costas-Bradstreet, physical activity specialist at ParticipAction, the national not-for-profit organization dedicated to supporting active living. When LaLanne first began recommending weights in the 1930s, he said that physicians opposed his advice, warning it would cause heart attacks and lower sex drives. “People thought I was a charlatan and a nut,” LaLanne said in a posting on his website. “Time has proven that what I was doing was scientifically correct — starting with a healthy diet followed by systematic exercise, and today everyone knows it.”

3. Fitness is for everyone. “He taught that physical activity was something for all ages, irrespective of socio-economic status and ability,” Costas-Bradstreet says. LaLanne invited women into his health clubs, and also encouraged the elderly and the disabled to exercise. “I share the great passion for bringing women into the gym environment that Jack LaLanne pioneered,” says Craig Ramsay, author of Anatomy of Exercise and trainer on Bravo’s Thintervention.

4. Practise what you preach. When LaLanne was 42, he did a record 1,033 push-ups in 23 minutes. When he was 60, he swam from Alcatraz to Fisherman’s Wharf — while handcuffed, shackled and towing a boat. Late in life, he continued to rise at 4 or 5 a.m. for two-hour workouts. “He himself was a role model,” Costas-Bradstreet says. “Only 7% of Canadian children and youth are meeting Canada’s physical activity guidelines and 15% of adults. We absolutely need role models, particularly for kids.”

Read more  at the National Post here

To me Jack Lalanne has always been the old guy that has lived what he preached. He sold Juicers to make sure people stayed healthy, he espoused healthy and fit lifestyle choices and most importantly Jack Lalanne made sure that we knew that growing old did not mean we had to live and acet that way.

Fitness Excuses to Give Up

Another Great Article from Tom Venuto on fitness excuses to give up. As the years starts tomorrow I want to help everyone to get in better shape and live a great life but it is up to you to do the real work.

It’s 2011. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

Fitness Excuse – I have no time

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either.

Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

Fitness Excuse – It’s too expensive

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2010 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks .

Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2011’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE.

If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

Fitness Excuse – No one will support me

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends.

It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2011, lack of support is no longer a valid excuse. Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before.

Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2011, support partners and new friends are just a click away.

Fitness Excuse – I can’t lose weight because of my genetics

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare.

Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition.

You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2011. The latest research says genetics are a factor, but a tendency is not a destiny!

Fitness Excuse – I don’t know how

The lamest excuse of them all in 2011 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal?

Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious.

Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2011, there is more good information, coaching and instruction available than ever before.

And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more fitness excuses. In 2011, remember my Burn the Fat, Feed the Muscle Creed: You can either make fitness excuses or get results, but you can’t do both!

Your friend and coach,

Tom Venuto
fat loss Coach
www.BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

So get rid of those fitness excuses now, they are just in your head and you can defeat them easily once you try.

All girls like when you see guys with big muscles. Well, if you want this type of muscle, then today is your lucky day because I have a suggestion to help you find the way to another twenty four inch pythons. If it works, try the weapons are bigger than the three major muscle groups that remain in the fire? These three muscles, triceps, biceps and shoulders. If you work the triceps that really shape and tone the back of the arm. A good way to work with the triceps are falling and how they work to find out is by any measure of the bar bending the knees, then slowly lower the body up and down on the ground. This exercise will burn your triceps so bad is not fun. Another great way to work out your triceps is to take dumbbells and put them behind your head and then slowly move your arms up and down isolating the triceps and ripping the muscle into pieces. One more exercise that you can use to make your triceps bigger is the low row. This one you would have to go to the machine pick up the bars then slowly pull inward toward you chest over and over in till you feel a burning sensation in your triceps. The next area when the arm look bigger, you really should focus on the biceps want because they are fairly high, has more muscles in his arms. A great exercise that you can use more than their biceps curls, if you draw and put some weight on your shoulder, then slowly return to take up the knee. Bicep curls are for girls are big girls and eating. Another great way to work the biceps doing push-ups, but when they do more hands inside the shoulder, which will facilitate their work on the biceps. The last area of the arms, which is important for us to shoulder the youngest child, as children who are well-defined shoulders of love. Yet the press is a good way to work with my back and burns badly. Butterflies are another exercise that works very well and the shoulders are cut and they look beautiful. Well, those were the three major muscle groups, which should, if you try to disarm important for the female species. For more information, see: burn the fat feed the muscle. If you wonder what you can burn fat feed muscle, this is a fitness program that is recognized by many magazines and used by fitness models. http://www. burnfatfeedmuscle. info

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