Exercise: a lean, flat, and sexy stomach

Exercise: a lean, flat, and sexy stomach


Everyone wants a lean, flat, and sexy stomach. However, when it comes to an abs at home workout, most people go about acquired a flat sexy stomach all wrong.

If you want to get more results in less time and finally get the flat stomach you've always wanted, then you need to apply some simple information.

First of all, if you want a lean and flat stomach, then you absolutely must reduce the amount of stomach fat that you have. If you don't remove that fat, it doesn't matter how many ab exercises you do or how often. Without removing that layer of fat, you will never see your abs or get a flat stomach.

So your main priority needs to be on removing excess body fat, and to build lean muscle. Both of these goals with ensure that you get a flat stomach in minimal time.
For your at home workouts you need to apply a couple of simple, yet highly effective, tips in order to achieve your goals.
After I reveal these tips to you, you'll then get some at home workouts that will put you on the fast track to your goal of a flat stomach in minimal time.

As previously mentioned, you won't get a flat or defined stomach unless you remove the fat covering it. So the first important tip you must apply is: use the best bodyweight exercises. By far the best exercises are lunges, deadlifts, jumps, squats, push-ups, inverted rows, chin-ups, dips, and their many variations. You should also include exercises such as burpees, bear crawls, and sprints to your at home workout arsenal.

Those exercises will definitely allow you to burn off body fat while building lean, sexy muscle at the same time.

Second, you should perform your workouts in circuits. Using circuits allows you to complete your workouts in minimum time, but it also will cause you to burn a ton of calories and fat as well as boost your fat burning metabolism even after the workout is finished.
Now that you know how to get the results, it's time to get into the sample at home workouts.

Abs at Home Workout 1

Bulgarian Split Squats x 10-20 each leg
Spiderman Push-ups x 10
Inverted Row with Palms-up Grip x 10
Squat Jumps x 10

Perform each exercise back-to-back and complete as many circuits as possible in 15-25 minutes. After completion, rest for one to two minutes and then perform the following abdominal circuit.

Inch Worms x 10
Crunches with Twist x 10-15 each side
Scissor Kicks x 15-20 each side

Perform each exercise back-to-back with no rest in between. After you finish the circuit, rest for one minute and repeat the circuit one to two more times.

Abs at Home Workout 2

Burpees x 10-20
Handstand Push-ups or beginner version x as many as possible
Door Pull-ups x as many as possible
One Leg Romanian Deadlifts x 10-20 each leg
Once again, perform the exercises back-to-back and complete as many circuits as possible in 15-25 minutes. Rest one minute and then perform the following abdominal circuit.
Reverse Crunches with Twist x 15-25
V Ups x 10-15
Alternating Bicycle Crunches x 10-20 each side

Perform the exercises without resting in between. Rest one minute and complete one to two more circuits.

Best at Home Weight Loss Exercises

Best at Home Weight Loss Exercises


An at home weight loss exercise routine is possible without any added equipment. You can easily burn excess body fat and build lean and sexy muscle by mastering this highly effective at home weight loss exercise routine and key concepts.

There are key concepts that will help you to maximize your weight loss exercise routine and understanding them is imperative if you want to shed those pounds and sculpt your body in the least amount of time possible.

TIPS BEFORE YOU BEGIN

Don't spend the majority of time targeting problem areas. Spot-reduction exercises for specific body parts will rarely produce significant weight loss because they are not challenging enough to accelerate the fat burning process. To put it more simply: they don't burn as many calories or elevate your metabolism to the extent that other, more effective exercises will.

Continue to be aware of that fact that, if your goal is to quickly lose weight, choosing more strenuous exercises will facilitate weight loss more efficiently than spending valuable time doing the less difficult spot-reduction exercises intended to tone only a single area of your body.
Compare 50 stomach crunches to 50 push-ups (they don't all have to be done in one set). The push-up repetitions are significantly more strenuous and require more effort; consequently doing 50 push-ups will burn more calories and produce more weight loss results than 50 crunches. In addition you will sculpt your chest, shoulders, and triceps while you work your core! Crunches can't do that.

Perform different exercises back-to-back with very few or no breaks between each exercise to maximize calorie burning efforts. This will elevate your fat burning metabolism to a much greater degree, and allow you to complete the workout in less time.
If necessary, start slowly and gradually increase the number of repetitions, decrease break times, and progress to more challenging exercises.

SELECT YOUR EXERCISES FROM THE FOLLOWING GROUPS

Choose one exercise from each of the following exercise groups. To add variety, switch exercises within each group on different days. Do not sacrifice form to increase repetitions.

lower body (squats, step-ups, lunges, hip extensions, jump squats, one leg RDL, etc)

upper body pushes ( push-ups, dips, handstand push-up variations)

upper body pull ( inverted rows and chin-ups)

abdominal exercise (planks, inch worms, reverse crunches)

total body exercise/miscellaneous (jumping jacks, burpees, bear crawls, squat thrusts)

EXAMPLE OF AN AT HOME WEIGHT LOSS EXERCISE ROUTINE

Alternating reverse lunges -- 12 each leg
Close grip push-ups -- 10
Inverted rows -- 12
Plank -- 30 seconds
Jumping jacks - 50 to 100
Perform each exercise back-to-back, without breaking between exercises before continuing to the next exercise.
Repeat this routine three to five more times.

DESIGN YOUR OWN AT HOME WEIGHT LOSS EXERCISE ROUTINE

To create your own workout, make sure you follow the tips previously discussed.
Make sure you choose big, compound exercises over those targeted to "problem spots". The bigger movements (such as lunges, squats, burpees, push-ups, inverted rows, planks, etc) will help you burn body fat to a much greater degree and allow you to achieve more results in less.
Also, make sure you keep your rest periods to a minimum and increase your repetitions and attempt more challenging exercises over time.

Dumbell Exercises to lose body fat and sculpt lean, sexy muscle

Dumbell exercise to lose body fat and sculpt lean, sexy muscle

It is a sad fact, but most women go about acquiring weight loss results in the most inefficient ways.
Even when women realize that resistance training is more effective than long, slow cardio for losing body fat and sculpting their bodies, they don't pick the best exercises that would allow them to get more results in less time.

Most women workout using isolation exercises such as bicep curls, triceps kick-backs, crunches, lateral raises, and other ineffective exercises.
I will be blunt just to get the main point across: if you want to lose body fat and sculpt lean, sexy muscle, you absolutely must choose the best dumbbell exercises.

The following list will provide the best dumbbell and bodyweight exercises that you should do to transform you body in the least amount of time possible. I am including bodyweight exercises as well because they are incredibly effective and should definitely be included in your workouts.
Note: the abbreviation "DB" means dumbbell

Legs - Hamstrings/Quadriceps/Butt:
-Lunges (lateral, crossover, walking, reverse)
-DB Squats (suitcase, front, close stance, sumo)
-DB Romanian Deadlift (single leg)
-DB Step-ups
-DB Bulgarian Split Squats
-DB Swings (double DB, one arm)

Chest/Triceps/Shoulders:
-DB Chest Press (one arm, flat bench, incline)
-DB Floor Press
-Standing DB Overhead Press
-DB Push Press
-Push-ups (spiderman, grasshopper, hindu, close grip)
-Dips

Back/Biceps:
-DB Row (two point)
-DB Renegade Row
-Chin-ups (pull-ups, neutral grip)
-Inverted Rows
-DB Pullover

Total Body Exercises:
-Burpees
-Squat Thrusts
-DB Snatch
-DB Clean and Press

Those exercises will help you sculpt your body and jack up your fat burning furnace better than any machine exercise ever could.
In fact, if you using nothing but those exercises, I guarantee you would build a body that most people only dream about.

Now that you know the best dumbbell and bodyweight exercises that will get you more results in less time, you are ready for a sample workout. As you will see, the sample workout will include one exercise from the groups above. This will allow you to work every single muscle in your body each time you workout.

Dumbbell Workout for Women:

-1 Arm DB Swings x 12 each side
-1 Arm DB Push Press x 12 each side
-Two Point DB Row x 12
-Burpees x 10

Perform each exercise back to back taking rest breaks only as needed. You want to keep moving as much as possible because this is more effective for burning body fat. Repeat the circuit for a total of three to five rounds.

Dumbbell Workout for Women 2:

-DB Bulgarian Split Squats x 8 each leg
-DB Chest Press x 8
-Chin-ups x 8 (if you can't perform a chin-up, use the assisted version where you have your feet on a box and use leg drive to assist you. This is much more effective than a lat pulldown)
-1 Arm DB Snatch x 5

Once again, perform each exercise one right after the other with minimal rest. Repeat the circuit for a total of three to six times.

More Results With Home Full Body Workout!

More Results With Home Full Body Workout!

It is often difficult to determine fact from fiction when faced with the huge amount of information that we are inundated with each day. Books, television, magazines and information on the web would lead us to believe that the only possible method to use to develop a lean body is to use machines and cardio equipment.

The fact is that it is possible to obtain a very effective full body workout at home with absolutely no equipment, and in only 15 minutes. Rest assured that you do not need access to a fully stocked gym with free weights, machines, and cardio equipment and you surely don't need expensive home workout equipment.

The Benefits of an In Home Full Body Workout:

1) You will save time: you won't have to worry about driving to and from the gym and waiting around for equipment.
2) You will achieve more results in less time. Because you can do your workout at home and in minimal time, you will get more results than most people who spend five or more hours at a gym every week. Furthermore, because you can do these workouts at home in as little as 10 minutes, you won't have any excuses to not get in a great workout even in a time crunch.
3) You will save money. You won't have to pay for expensive gym memberships or the gas to drive to and from, and you certainly don't need bulky and costly home workout equipment

The Concepts:

1) Select exercises that work the greatest amount of muscle at one time to accelerate weight loss, increase muscle tone and get you more results in less time.
The following list of exercises may be brief, but they are very effective.

-Lunges and all variations
-Squats and all variations
-Dips
-Burpees
-Chin-Ups: assisted and all variations
-Inverted Rows
-Push-ups and all variations

Even if your home workouts consisted of nothing but those exercises, you would get more results than most people who go to gyms! Those exercises are highly effective for burning body fat, sculpting lean muscle, and transforming your body.

2) Use circuits. Instead doing a set of an exercise, resting, and repeating that same exercise, perform several exercises back-to-back with minimal rest. This will allow you to complete the workout in less time, and this is much more effective for increasing your fat burning metabolism.

3) Challenge yourself. Don't be afraid to attempt more advanced exercises and "get out of your comfort zone." If you want to keep progressing and get more results, you absolutely must improve your performance.

This can be done in one of the following ways:

-Increase the number of repetitions you perform for each exercise
-Use more advanced exercises
-Perform more circuits
-Decrease your rest periods

Sample Full Body Workout:

-Squats x 20
-T push-ups x 8-10 each side
-Inverted Rows x 12
-Plank x 30 seconds

Perform each exercise one right after the other without resting. After you complete the circuit, rest for one to two minutes and repeat that circuit two to five more times.
Another option is to perform that circuit as many times as possible in a set period of time. Example: 10 to 20 minutes. This is a terrific option if you are short on time.

Sample Full Body Workout 2:

-Perform as many burpees as possible in 10 to 20 minutes
How to perform a burpee:
-stand with your feet approximately shoulder width apart
-squat down and place your hands on the floor in front of your feet
-kick your feet back so you are in the top of a push-up position
-immediately "jump" your feet back to they are near your hands
-explode straight into the air, land softly, and repeat
To do an advanced burpee, perform a push-up after to reach the push-up position.

You can choose to perform a set number of burpees (or advanced burpees) as fast as possible, or perform as many as possible in a set period of time (example: 10-15 minutes).

Burn off body fat with dumbbell and bodyweight exercises

Burn off body fat with dumbbell and bodyweight exercises

If you are on a mission to increase your strength using nothing but dumbbells, you have come to the right place. However, I will suggest you incorporate one more thing in your dumbbell training for strength arsenal: bodyweight exercises.

You can increase your strength, build lean muscle, and burn off pounds of body fat with dumbbell and bodyweight exercises. And here's another great benefit: you can get more results in less time than most people who train at a gym with free weights and machines.

To make that happen, you just need to know what to do.
Without further ado, here is your -
Dumbbell Training for Strength Guide

If you truly want to get maximum results in minimum time, you absolutely must apply the following Strength Training Principles.

Strength Training Principle One:

Do not use bodybuilding splits.

Magazines are quick to promote bodybuilding splits to their readers. However, those are not the best option if you want to get strong and lose body as fast as possible.

If you want to train only three days per week, then you should be using total body workouts. That will allow you to train your muscles with enough frequency and will definitely allow you to achieve your goals.

If you want to train four days per week, then you should use upper/lower splits where you alternate training your upper and lower body. This will also allow you to train your body with enough frequency so you can get great results.

Those are the only two training "splits" you will ever need, and they are much more effective than traditional bodybuilding splits.

Strength Training Principle Two:

Use the best exercises.

Just like the magazines promote bodybuilding splits, they also tell people to do a lot of isolation exercises such as dumbbell flyes, dumbbell lateral raises, curls, kick-backs, and other exercises.
Once again, that is very ineffective and inefficient for getting you the best results in the least amount of time.

You should perform big, compound exercises that allow you to use the greatest amount of weight. This will cause your body to recruit the largest number of motor units, and that is the optimal way to get strong.

Here is a brief list of the most effective dumbbell and bodyweight exercises for improving strength:

Note: the abbreviation "DB" means dumbbell

Upper Body Pushes (chest/triceps/shoulders):

-DB Floor Press (1 arm and both)

-DB Bench Presses (flat and incline)

-Standing DB Overhead Press

-DB Push Press

-Dips

-Push-ups (decline, stability ball, spiderman, grasshopper, hindu, etc)

-Handstand push-ups and variations

Upper Body Pulling (back/biceps):

-Pulls-ups and other varitions (chin-up, neutral grip, etc)

-DB Renegade Row

-DB Pullover

-DB Row (with support, two point, etc)

-Inverted Rows (palm down, palms up, with towels, etc)

Lower Body:

-Squats (siff, sumo, close stance, etc)

-Split Squats

-Lunges (explosive, reverse, lateral, crossover, etc)

-Romanian Deadlift

-Deadlift

-Step-ups

-Bulgarian Split Squats

-Jump Lunges

-Box Jumps

Miscellaneous Exercises:

-DB Snatch

-DB Clean and Press (one arm or both at a time)

-DB Clean and Jerk

-Burpees

Strength Training Principle Three:

Train in the right rep range.

If you want to get strong, you have to lift heavy weights, period. Make sure you train in the 3-6 rep range using a heavy weight.

It is also beneficial to train in higher rep ranges (7-20 reps) as well. This will keep you from getting burned out, and also allow you to build some lean muscle and burn off body fat.

Strength Training Principle Four:

Improve your performance.

The best way to improve your performance, and therefore get stronger, is to slowly and consistently increase the amount of weight you use. Another way to get stronger is to use the same weight but perform more repetitions with that weight. Plus, you won't always be able to increase the amount of weight you use.

Both methods are effective and should be implemented. Just know that increasing the weight is the best and most effective method.

Sample Dumbbell Training for Strength Workout:

-1 Arm DB Snatch - Perform 3-5 repetitions for each side, and perform a total of 5 sets.

-1 Arm DB Floor Press x 5 each side

-1 Arm DB Row x 5 each side

-Bulgarian Split Squat x 5-8 each leg

-Burpees x 10-15

Perform those exercises back to back and keep your rest periods to a minimum. Perform a total of 5 circuits.

Sample Dumbbell Training for Strength Workout 2:

-DB Clean and Press

- Perform 5 repetitions and perform a total of 4-5 sets.

-1 Arm DB Push Press x 8-10

-Chin-ups x as many as possible

-DB Squat x 10-20

Perform those exercises back to back and keep the rest period to a minimum. Perform a total of 3-5 circuits.

Three Techniques to Sculpt an Amazing Body at Home With Dumbell and Bodyweight Exercises

Exercise: Three Techniques to Sculpt an Amazing Body at Home With Dumbell and Bodyweight Exercises

The key to achieving your goals - whether they be fat loss or general heart and lung health - is to find something that is exciting and challenging.

An exciting, challenging, and effective workout is to perform fast paced bodyweight and dumbbell exercises.
The key is to keep your heart rate up during your workouts.
After all, isn't that what cardio is supposed to be?

Here's a few sample techniques you can use to design your own high intensity "cardio" workouts:

Technique #1: Interval Circuits

Choose 1-2 Bodyweight Exercises
Choose 1-2 Dumbbell Exercises
Choose a Work Interval (20-60 seconds)
Choose a Rest Interval (10-60 seconds)

Instructions: Perform an exercise for the chosen work interval. Once that interval is completed move onto the next exercise immediately, without rest, and perform it for the chose time period. After all exercises are completed, then rest for the chose rest interval. Repeat as desired.

Technique #2: Descending Reps

Choose 1 Bodyweight Exercise
Choose 1 Dumbbell Exercise

Instructions: Alternate between a bodyweight and dumbbell exercise. After each round, reduce the number of repetitions you perform for each exercise by 1-3 repetitions. Perform as many rounds as you like.

Technique #3: Trisets

Choose 2 Bodyweight Exercises
Choose 1 Dumbbell Exercise

Instructions: Perform all three exercises back to back with little to no rest in between each set. At the end of the triset, you may rest if you wish. Perform as many rounds as you like.

Use these three high intensity techniques to design some challenging bodyweight and dumbbell "cardio" workouts. Good luck with your training!

Circuit Training: Shortcut to Fitness

Circuit Training: Shortcut to Fitness

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise.

Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

"Ideally," says Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA, in Quincy, Mass., "you get to 40% to 60% of maximum heart rate."

Why Circuit Training Works

Westcott cites the "classic" Cooper Clinic study done in 1982, which studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

"One group did not train at all," Westcott says. "One group just did the weights. And the third group jogged in between the weight sessions."

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

According to Westcott, a circuit workout improves both strength and endurance, and jump-starts metabolism.

"When those women leave the gym, they are still burning a third more calories than they did in the workout -- and this goes on for hours!" he says. "Once you build muscle, muscle burns more calories [than fat], so you continue to burn more."

Although weight training has traditionally been a male pastime, it's important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. This muscle often gets replaced by fat.

But you need muscles to cushion joints and help protect against osteoporosis, among other benefits. That's not to mention the trimmer, tighter appearance you'll gain by toning up.

Circuit training works because it's short and sweet and people actually do it.

"It's brief, it's basic, it's consistent; no frills, over quickly" is how Westcott puts it.

Is Circuit Training Enough?

But is a 30-minute workout enough? "I hate that question," says Cedric X. Bryant, PhD, chief exercise physiologist of the American Council on Exercise in San Diego.

"Speaking purely scientifically, 30 minutes is probably not enough to maintain normal weight over a lifetime."

The Institute of Medicine recently recommended an hour of exercise a day.
"However," Bryant continues, "circuit is often done by people who weren't exercising before." And he sees why many people are drawn to Circuit Training in particular.

"The environment is conducive to comfort -- there is no intimidation factor," he says. "You are not surrounded by so-called beautiful people and figure you're so far from the norm, why bother?"

Even if your circuit workouts include jogging intervals, Bryant recommends adding some brisk walking or other aerobic activity to your day.

"Do things you enjoy!" he urges.

Circuit Training at Home

If driving to the gym (much less working out in front of God and everybody) is a deterrent, Westcott recommends setting up a modified circuit at home.

This way, you can also tailor your circuit to your fitness level.

Beginners, for example, might use 5-pound weights and move up as their strength improves.

Your home circuit could go like this:

30 seconds of squats
30 seconds on a stationary bike, or jogging in place or on a treadmill
30 seconds of lunges (watch those knees!)
30 seconds of cycling or jogging
30 seconds of chest presses on a weight bench or sturdy table
30 seconds of cycling or jogging
30 seconds of bent-over rows on a weight bench or sturdy table
30 seconds of cycling or jogging
30 seconds of shoulder presses (push your arms straight overhead with palms facing out)
30 seconds of cycling or jogging
30 seconds of biceps curls
30 seconds of cycling or jogging
Repeat the whole cycle at least three times.

And you don't even need to invest in weights, at least not at first. Bryant says you can fill gallon milk jugs with sand or water to make a weight.

The important thing, Bryant says, is to make an effort.

"Exercise is cumulative. Each time you do it, the benefits add to the last," he says. "I say it's like loose change. It adds up."

And to make sure you keep at it, choose an activity that fits into your schedule -- and that you enjoy.