Muscle Building Exercises Without Weights – A Great Upper Body Workout Without Weights to Build Muscle

Muscle Building Exercises Without Weights

So if you’re like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar. Muscle Building Exercises Without Weights

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form. Muscle Building Exercises Without Weights

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough. Muscle Building Exercises Without Weights

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Steps That You Can Take to Improve Your Mood in The Morning

One of the best ways that you can start your day of right and enjoy it to fullest is to improve your mood in the morning. This can be done by not jumping right out of bed the minute that you wake up. Take time to take a few deep breathes and this can help make you feel good about the morning. The best way to breathe deeply is to inhale from your nose and exhale through your mouth. You can also say a short prayer to God, thanking him for giving you a good night’s sleep and taking care of you another night. Even if you had a nightmare during the night, you still can thank God for helping you overcome the bad dream.

Another thing that you can do before you get out of bed is to stretch your body by extending your arms and legs. When you are done with this, you should be ready to take on a new day and the challenges that lay ahead of you. Remember, do not jump right out of bed after stretching. Take your good ole time and enjoy every moment of it.

Try to think of the all the happy positive things that lay ahead in your day and focus on them. If you are not feeling good about going to work, think about all the happy aspects of your job including your salary and your interaction with all of your friends. There is a good possibility if you have a horrible start to your day, it will not be a good one for you and it will encourage negative events.

You need to know that you are in charge of your own destiny and it is people like you who help shape the world that we all live in. If you think positive thoughts in your mind, you have the power to change things for the better and this will help you live a happier life and be a better person.

Perhaps the most important way to get a good start to your day is to have a good and enjoyable breakfast. You have always heard that it is the most important meal of the day and guess what, it is true. Your body requires a full breakfast that is healthy and nourishing to replenish the energy that it has lost while you have been sleeping. Eat your meal slowly and do not consume junk food in the morning. Cereal with milk or yogurt is highly recommended and make sure to also eat plenty of fresh fruit as canned fruit is not as good to start your day with. A warm beverage such as coffee, milk, or tea will also give you a good start to your day, but be careful not to use excessive sugar in them.

Once you have enjoyed a good and hearty breakfast, you will be ready to take part in valuable activities throughout your day and remain happy and positive. You can go out into the world and greet people with a smile and a good mood. There will be times when it will be difficult to maintain your good mood especially when you are facing difficult challenges, but always try to remain positive and in the end, you will be the one to reap the benefits.

I hope that you found this information useful and if you would like more information on ways to live healthy, then please visit my eating healthy web site where you will find great information to help you live a long and healthy life.

http://eatinghealthyhub.com

I am a 53 year old retired mill worker from Northern Maine. I am happily married with 3 wonderful boys. My main interests are my family and God. I own a eating healthy web site with great information designed to help you live a healthier and longer life.

http://eatinghealthyhub.com

Exercising is Best Way to Lose Stomach Fat

The mistake that most people commit when they are trying to lose stomach fat is that they target their efforts only on their midriff. This is definitely not the right way to go about it. A lot about this has been spoken already, but there is no harm in repeating it – if you are trying to remove your belly fat, you have to actually direct your efforts for the whole body. That is the reason why the popularly used methods such as abs crunches and sit-ups do not work much. These exercises target only the abs. They might have an effect in toning the abs but that cannot be permanent, because as soon as your abs are toned, the fat present in other regions of the body is liable to enter the stomach area. That makes you keep repeating the process. What you think is that the belly fat hasn’t gone anywhere, when the fact is that the belly fat has gone, but has been replaced by the fat that was accumulated in other parts of the body.

The best way to lose stomach fat is still exercising, but you have to make sure that these exercises are targeted at overall fat burning and not just the abs. In that context, aerobic exercises such as jogging, swimming, cycling, etc. work the best. When you participate in these exercises, you are allowing practically every muscle of your body to work and hence the fat burning happens at an accelerated pace. The fat is burning from all over, and this is what real weight loss must entail.

At the same time, there’s another great benefit. These exercises increase your stamina, which means you are able to do more physical work. Now it does not require a genius to understand that the more physical work you do, the more fat you will burn. So what you are setting up in your body is a overall ‘good health’ cycle, which will go a really long way in keeping you healthy.

Also, the contribution of diet must not be ignored. You have to cut down on the foods that you eat and eat only healthy foods in small portions, at least initially when you want the body to break its routine of ‘bad metabolism’ and get into ‘good metabolism’. When, after a couple of months, you observe that your body has healthily started burning the fats, you could gradually bring back some richer foods into your diet.

The best way to lose stomach fat is not what most people think – it does not revolve around the stomach. On the contrary, it targets the entire body. Your stomach is not separated from your body. Take care of your body as a whole and all its parts will remain healthy and fit.

Lose fat and gain muscle without cardio. Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle.

How to Choose the Right Cardio Exercise For You – Make Your Way to Effective Weight Loss

Cardio exercises are the most effective way in losing the extra weight. There are a lot of cardio exercises to choose from and there are important factors to consider when choosing the right one for you. It is not as simple as opting for the one that burns the most amount of fat compared to the rest.

The considerations

Go to a physician first to know your fitness level. You would not want to engage in any activity that is beyond your physical capacities, nor one that is too easy for you that it would not be effective in burning fat.

Know and set your goals. Determine whether you are aiming to lose weight or you want to keep and maintain the one you are in. Are you simply doing it to keep fit or is it in preparation for a tournament?

Opt for what you enjoy. Swimming may burn more fats than running, but would it really be of any help if you hated the water? Walking may bore you easily and you may end up giving up the weight loss thing easily.

Your budget is also to be considered, whether you can afford gym membership or those fancy equipment. What is the point in choosing aerobics classes when you can only afford a once-a-week session?

Easy versus hard

Choosing involves knowing whether you can do it or not. Among the low-intensity workouts are walking, elliptical training, and cycling. The high-intensity exercises include jumping rope and spinning. The first group involves exercises done at slow paces for longer periods, while the latter group involves powerful bursts for short periods.

Each workout should include at least five to ten minutes each of a warm up and cool down phase. Once you have chosen the right cardio exercise for you, remember to try to enjoy the process of losing weight than putting too much thought into it.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Dawn Phenomenon Diabetes – High Blood Glucose in the Early Morning

Dawn phenomenon is the phenomenon which causes a rapid rise or fall in body blood sugar during early morning hours. Dawn phenomenon of diabetes is a common experience seen among diabetics as a result of insulin resisting hormones induced at night time. Let’s go deep into the cause of this dawn phenomenon or liver dump effect. Researchers found that the cause of rise and fall in blood glucose level during early morning hours is mainly due to the release of insulin resisting hormones from liver.

Do you know what all are the hormones responsible for causing dawn phenomenon? Cortisol produced from adrenal cortex, glucagons released from alpha cells in pituitary gland, epinephrine formed from outer layer of adrenal glands and growth hormones are some examples of insulin resisting hormones causing dawn phenomenon or high blood sugar in early morning. Release of these hormones during sleep time hours initiates the release of stored energy there by increasing the level of blood glucose level.

Lowering of blood pressure is also stated as a reason for dawn phenomenon. As a result of low blood pressure, body releases stress hormones causing an increase in blood sugar level. Dawn phenomenon some times cause serious impact on type 1 diabetic patients than type 2 diabetic patients. Rise in body blood glucose level usually happens from a time period between 4 AM and 8 AM.

As we know prevention is better than cure, let’s see what all are the precautions taken for reducing the risk of dawn phenomenon diabetes. According to the studies made on diabetic patients, the major cause of rise in early morning glucose level is due to inadequate supply of insulin dosage. Hormones induced during sleep time make morning blood glucose level higher and harder to control. Regulating growth hormone with higher night time insulin dosage is a remedial measure for this situation.

Now think about your daily diet. Diet plays an important role in managing early morning blood sugar. Reducing the consumption of carbohydrates is one of the best way by which we can reduce the risk of dawn phenomenon of diabetes. Make sure to continue exercises regularly and to follow a diet with less carbohydrate concentration especially at night time. Try to include a diet with more protein content than a diet with more carbohydrate content in dinner.

Now we will see the steps taken to reduce the dawn phenomenon of diabetes. Usage of insulin pumps helps in continuous monitoring and adjustment of body blood sugar level. Trying suitable medication according to the diabetes condition is another way by which we can correct high blood sugar levels in early morning. Never hesitate to consult a doctor when fasting blood glucose level is uncontrolled even by taking regular medicines.

Diabetic patients with this phenomenon can try taking a high dosage of insulin in the early morning and a smaller dosage afterwards. This helps in reducing high blood sugar created in early morning hours. Walking is a good exercise advised by many physicians for controlling dawn diabetes. Doing exercises and taking a proper diabetic diet helps in reducing the risk of dawn diabetes.

Read more about Diabetes Natural Treatment. Also know about Diabetes Home Remedies. Read about Ayurvedic Treatment for Diabetes.

Dr Andrew Napier

3 Top Exercises at Home

Back exercise is able to strengthen the back muscles. Since the back is to support the trunk of the body. Work out exercise is very necessary. There are a lot of options of back exercise you can easily do at your home. You can perform dumbbell rows, dumbbell pullover, reverse fly, and some other exercises for your back.

Furthermore, there are a lot of benefits you can take from performing back exercise. It is able to help you improve your health and your beauty as well. By doing this exercise on your regular basis, you will be able to improve the posture of your body, strengthen and tone your back muscles, and also increase the flexibility of the back so that you can reduce the risk of injury when you lift heavy weight. With all the improvements you make, you will be more confident about yourself. Those benefits are only a few examples of benefit you can take. Thus, performing back exercise will be highly beneficial for improving the quality of your life.

So, what are waiting for? Perform back exercise on your daily basis from now on so that you can get the utmost benefits soon. Otherwise, you will suffer muscle pulls, muscle cramps, and some other injuries for your back muscles. You have to keep in mind that warming up activity is very necessary to do. It is to loosen your body so that it is able to prevent the injury during the real exercise. You can perform warming up for about five minutes before performing back exercise. The following are some ideas of back exercise you can do at your home.

Dumbbell Rows

You can start to perform this back exercise by standing straight on the floor and then bend your torso so that the upper part of the body parallel to the floor. Bend your knees slightly while handling dumbbells on your hands. The weight of the dumbbells can be varied depending on the strength of your muscles. Then, bend your elbows and lift the weight up until it is parallel to your torso. Return to your starting position. You can repeat this exercise for about 10 up 16 repetitions.

Reverse fly

You can start it by sitting on the floor with your hand handling dumbbells. Sit in a straight position and then lift the dumbbells up until it is at the same level of your shoulder. Then, return to your first position slowly. This exercise also involves abdominal muscles. For the best advantage, repeat this back exercise for about 12 up to14 repetitions. As you get comfortable, you can increase the repetitions.

Dumbbell Pullover

To perform this back exercise, you have to lay on the ball so that your body rest on it. Then, contract the glutes to lift your body into flat position so that you make a straight line from your head to your knees. Then, take your dumbbells over your chest so that you will bend your arms slightly. Then, lower the dumbbells right behind you. You don’t have to use the heavyweight dumbbells. Adjust the weight with your strength so that you can feel comfort while exercising. Then, pull the dumbbells back up over your chest. Do this exercise for 10 up to 12 repetitions.

There are a lot of alternatives of back exercise you can perform. One of them is by using inversion table. Instead of providing you back exercise, it can also be used for back pain therapy. One of the popular types is power inversion table. It is beneficial to help you exercise for your back muscles. You can find more related information about best inversion table

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Losing Weight on a Vegetarian Diet

There are so many ways to skin a cat.  It’s not like swaddling a baby.  There is really only one way to correctly swaddle a baby – if you want to make comfy, snuggly, and safe for the babe.  Unlike swaddling a baby, but much like skinning a cat; there are a ton ways to lose weight.

In theory, all you need do is eat less calories than it takes to maintain your body, and viola – you lose weight.  Your maintenance calorie need is 2250.  You eat 2000.  Your body takes the other 250 from your fat cells.  The longer you stay at 2000 calories, the more your body takes from your fat cells.

You lose weight – so beautiful…

Yet, if it were truly that easy, then there wouldn’t be a whole cottage industry of late night infomercials, diet pills, and diet plans.  So, it’s not easy, but it’s not that complex either.  It’s fairly straightforward.

Your body is remarkably ingenious.  It wants to survive.  It wants you to survive.  Like a bear in hibernation, it values a nice layer of fat.  My mom used to say that so long as we had an extra bag of rice at home, we’d never starve.

That belly gut is your body’s extra bag of rice.

So, to get rid of that belly gut, you have to convince your body that you no longer need that extra bag of rice.  You have to convince your body that you will not have to endure a harsh winter of no food, no crops, no harvest, blah, blah, blah.

The most straightforward way would be eat several meals a day.  Having a constant stream of nutrients coming into your body will most likely convince your body that it no longer needs to hoard fat.  Combined with a fat burning program, like HIIT or boxing, you begin your journey to losing weight.

Which brings us to the question of what to eat during those several meals a day.  There are the high protein/low fat, high carb/low fat, high fat/low carb, or my favorite – high protein, higher carb, and ridiculously high fat diets (just kidding).

There is the caveman’s diet, the gladiator’s diet, kung fu panda’s diet, diets named after a city, diets named after a guy, and diets named after a diet.

And then there is the vegetarian diet, the vegan diet, the lactovegetarian diet, and the “what is this – rabbit food – diet.”

So, which is best?

I would contend that all can work, and certainly each have its endorsers and testimonials for success.

But the one that I think really merits further consideration is a vegetarian diets. 

I think most of us, even a carnivore like myself, is only about 15 to 20% away from a vegetarian.  So far today, I have had a handful of fresh peanuts, 2 bananas, an apple, 2 honey oat toast with organic strawberry spread and cream cheese, organic granola bar, pint of fat free milk, and about 4 oz of roast chicken. Oh yes, I have drank about a liter and half of water.  I’ll probably have a plate of spaghetti with marinara for dinner, mixed green salad and more water.

Cut out the chicken and it’s pretty much a vegetarian diet.  I think if most looked at their daily diet, the same kind of conclusion can be drawn.

And really, a diet of fresh fruit, veggies, grains, and nuts just reeks of health.  And what’s healthy, done in moderation, can only be a good for either weight loss or weight maintenance.

And the 2 knocks against vegetarian diets are really irrelevant misconceptions.  You can get plenty of protein, including essential amino acids, in this diet.  As for a filling meal – try a plate of pasta with roast garlic and olive oil.  With a refreshing glass of Pinot Grigio, you will have a satisfying dinner.  And it takes about 20 minutes to make, tops.

The challenge with a vegetarian diet is watching the fats and total caloric intake.  Nuts has got decent levels of fat in it.  Tofu can be loaded with fat.  And Soy products have some controversy to them.  Plus, a bad offender are the juices and smoothies that claim to have XXX equivalent serving of fruit and/or veggies in it – just loaded with calories.

That said, eating 5 or 6 small meals through the day, be it with vegetarian based or meat based, you keep your body happy and satisfied.

If you’re thinking about a vegetarian diet, you need to read this report, Protein in Your Veggie Diet.  Plus, get healthier, stronger, and build muscle with free info/advice at http://www.smartweightgain.com.  Loaded with free workout routines and advice from the best minds in the business, this is where you need to go for commonsense, straight shooting info.

Exercise Tips For Weight Loss

Weight loss is really simple, all you need to do is burn more calories then you consume. But putting this theory into practice is the hard part and all the information and disinformation about weight loss that is in the internet, magazines, TV and such, makes it even more difficult. On top of that most people are just too lazy and do not have the dictipline to exercise regularly and clean up their diets.

People get really confused about what kind of exercises they should do, for how long they should exercise, what are the dos and don´ts of exercising etc. And people make exercise a lot more complicated then it really is.

Exercise tips for weight loss

It really does not matter with what exercise you start out with and or which one burns the most amount of calories. The goal for any beginner is to exercise for at least 20 minutes a day for 3-4 times a week. If you choose to start with jogging for 20 minutes then you would burn about 222 calories. Do not worry too much just take action.

Some people think that exercise does not make you lose weight. That is somewhat true because if you do not create a deficit of calories then you will not lose weight even if you burn 500 calories per workout. Always count your calories in the kitchen and in the gym to so you know exactly if you have created the calorie deficit you need.

A big reason why so many people sooner or later give up, is that they do not make any progress anymore. The main reason why people do not make progress, is that they have hit a fat loss plateau. The key is always to push yourself and slowly step by step burn more calories. Burning 200 calories maybe good for a beginner but not good enough for a more advanced person. You can either make your workouts longer, more intense or exercise more times a week, either way you need to burn more calories all the time with each workout.

Burn The Fat, Feed The Muscle

Workout Routine – Weight Loss Workout Routine

Most of us recognize that whether we like it or not we will have tofollow a weight loss workout routine to shed those poundsthe proper way–the way thatwill help keep them off. But one common error that first-time dieters, or dieters that are in the first couple of days of their diet, make is to diminish their intake of food too much when they are exercising.

This will not allow you all of the energy you should havein order to get through your weight loss workout routine. You’ll tire too quickly to be able to follow through. Perfecting the fragile balance of eating properly (the appropriate foods, and not too much or too little) and exercise is what can get you to your goal weight.

Many diets advise that you reduce (or even eliminate) carbohydrates from your meals. However, you should have carbohydrates for energy. Just be surethat you’regetting the right varieties of carbohydrates. They ought to come from foods that are unprocessed and fiber rich like whole grains, vegetables, fruit, brown rice and potatoes. Whenever you eat the right carbohydrates, you’re getting all the needed fiber along with other nutrients that thebody needs.

Ensure that youmake sure that youare having enough protein and healthy fat (like olive oil, nuts, seeds and omega3). You need to be eating three moderate meals as well as two snacks or five small meals a day so that you can have the energy you’ll need for your weight loss workout routine.

In regard to your weight loss workout routine, you might want to first assess your status and see how in-shape or out-of-shape you may be. You’ll eventuallyaspire to incorporate both aerobics (cardiovascular training) and resistance training into your weight loss workout routine, but if you’re just starting out, it is advisable tobegin with one and start very slowly. In your assessment, also think abouthow much time you can commit to your workout routine and your preferences.

Then, take heed to a few general rules. If your goal is only to lose weight, you can really consider cardio activities. It’s also advisable todo some strength training to tone and raise your metabolism. If your goal is also to build up some muscle mass, you simply musttarget the strength training. If you’re intending to put both aerobics and weight training in the same weight loss workout, do the strength training first so that you avoid using up any energy after the cardio part. You can do five minutes or so of cardio for a warm-up before your resistance training.

If you don’t have any real detailed goals except to lose the weight and just be much healthier, just vary days of strength training and aerobics training. This helps to ensure thatyou will get both in and removes the boredom of doing exactly the same thingon a daily basis. Likewise try to mix up what you may do for aerobic training and everything you do for resistance training in your weight loss workout routine.

Joe Golson – Natural Health And Wellness Coach,writer and promoter of GNLD Natural Health And Wellness products.Wish to manage your weight better? Get GNLD’s GR2 Control Weight Loss Supplements for an all natural Nutritional Health Supplements that is based in nature and backed by science

Fast Track Your Weight Loss

We all know that you are what you eat right; well does this mean eating fatty foods will in the end make you fat? Well not strictly speaking but it will not contribute to the slim figure that you want to maintain that’s for sure!

Therefore this article serves the purpose to give you some great food tips and excellent things to eat if you want to gain that flat belly you have always dreamed about. And be sure that if you eat well on the inside that in time it will definitely show on the outside as you look more radiant and shed those pounds in no time.

Even if you have been on a successful diet this in the last months, then even a few slip ups in the foods you eat can pack on the pounds so quickly. So in summer, the time of barbeques providing us with high-fat burgers and hot dogs is gone and here are the four recommended foods to fast track your weight loss in the coming months.

The first food is Quinoa:

This contains 170 calories, 2.5 grams of fat, 7 grams of protein and 3 grams of giber. This whole grain product has been researched by dieting experts to make people loose twice as much fat from their bellies than those who ate white-flour foods and here’s the funny thing – even if they have the same amount of calorie intake! Also this product Quinoa is doubled with proteins that satisfy the hunger, contain less carbohydrates and all the right fats and nutrients as well! 

The second is green tea:

This magical tea contains no calories whatsoever so how could you possibly go wrong! It does however help your body to loose weight as it contains effective, fast acting antioxidants that enhance your body’s metabolism. As studied by researchers in Japan that one green tea per day is known to considerably add to a person’s weight lost and also is known as one of the top teas for your health.

The drink is Kefir:

This can also be turned into a drink for your breakfast as you simply have to add half a cup of milk and half a cup of blueberries mixed in with the cooked quinoa and there is this quick and simple concoction/ smoothie that you have for your breakfast. 

This is like a yogurt that you can drink or can be described as a consolidated, protein rich smoothie. It does have the upside of being delicious and nutritious and can also add to speedy weight loss. Also scientists studying in Britain have found that Kefir contains active organisms which separates and breaks down the fat molecules when tested on mice and stopped them from putting on more weight.

The fourth food is Avocado:

This beneficial food originates from the Mediterranean and is known to contain the healthiest monounsaturated fats which help to decrease high cholesterol and also promote your body’s weight loss.

So by putting these four foods and drinks into your daily dieting routine, this will successfully help you to fast track you weight loss whilst remaining healthy.

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