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"When you change the way you look at things the things you look at change"
Wayne Dyer
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Male
Birthday
15/02/1970
About me
I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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MA
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United States
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http://exerciseandnutritiontips.com

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  • 6 Dec 2014

    Tips On How To Speed Up Your Metabolism


    Easy Ways To Speed Up Your Metabolism

    speed up your metabolismIf you want to speed up your metabolism and get the most out of the calories you burn everyday, exercise plays a big roll in this process. The good news is the process of speeding up your metabolism with exercise is simple and in this post I will give you 5 tips to help you.

    Tip 1: Walk Whenever It Is Possible

    Walking is a simple calorie burning exercise that can be done at anytime and in many situations that people often neglect to take advantage of. By adding walking into your daily routine you will have burnt many more calories by weeks end. So when possible, take every opportunity to walk during the day and watch the calories burned start to increase.

    Tip 2: High Intensity Cardio

    While walking can be a nice way to steadily burn more calories, doing somne high intensity cardio daily can really speed up your metabolism. Doing high intensity cardio in short periods of time can really burn some calories and not take up much of your time. There are many different ways you can do some high intesity cardio with exercises like jumping jacks, jump squats, sprints, and burpees.

    Tip 3: Add Resistance Training Into Your Routine

    If you want to get a serious boost to your metabolism, you should be adding some resistance training into your routine. Even though it may not burn as many calories as high intensity cardio, it will indirectly speed up your metabolism.

    The explanation for this is the activation of muscle cells burn more calories than fat cells do. Therefore, building up your muscle mass with resistance training a couple times a week, will have you naturally burning more calories

    Tip 4: Working Out Consistently

    Sticking to a consistent workout routine will have you maximizing your metabolism. Adding extra activity does help make a difference but if you want to really get results, a consistent exercise routine will give you even better results. So for greater results, design a workout plan that is going to mix resistance training and cardiovascular training, making sure to maximize your effort and consistently workout three to five times a week.

    Tip 5: Have A Rest Day

    If you are not getting the proper rest even the best metabolism boosting exercise routine will end up failing. Having adequate rest will give your muscles time to repair and prevents you from over training. If you fail to make time to rest it will prevent your body from recovering fully which can lead to injury, slower metabolism, and not performing at optimal levels. Therefore, it is crucial to always have at least one day to take a break from physical activity so you will be ready to go at it again.

    Summary

    As you can see, with just a few simple steps, you can speed up your metabolism and experience better results. The great thing about these tips is that they are not very hard to add into your weekly routine. So if you are looking to burn more calories everyday, try adding these tips and give a boost to your metabolism.

    Here are some other tips to speed up your metabolism…..

     


    © Exercise and Nutrition Tips, 2014. Written by admin

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  • 22 Nov 2014

    5 Great Bodyweight Cardio Exercises


    Try These 5 Bodyweight Cardio Exercises

    bodyweight cardio exercisesThe improvement in cardiovascular fitness can lead to many health benefits. Such benefits are a lower your risk of getting many health disorders, improvement in your energy levels and endurance, the strengthening of your lungs and heart and much more This post will give you five great bodyweight cardio exercises that can be performed anywhere and at anytime for better cardiovascular fitness.

    1. Burpees

    The burpee is one of the best bodyweight cardio exercises you can do as it can have you burning a lot of calories while using many different muscle groups. To do the burpee, follow these instructions:

    * With your knees bent, put your hands on the ground about shoulder width apart.
    * Slowly bend your arms as you kick your legs out behind you, stopping when your nose comes close to the ground.
    * Straighten your arms slowly, bring your knees back in, jump as you stand up.
    * After you land, repeat the steps again as many times as you can.

    Here Is A Video Demonstration Of The Burpee

    2. Jumping Jacks

    The jumping jack, which we learned how to do as kids, is actually a great way to burn some calories. To do the jumping jack just follow these instructions:

    * With your hands by your side and feet together, stand up straight.
    * Jump up in the air, lift your hands over your head, and kick your feet out to the side.
    * Jump in the air again while bringing your feet together and lowering hands back to your side again.
    * Repeat these steps as many times as you can.

    Here Is A Video Demonstration Of The Jumping Jack

    3. High Knees

    High knees are a great cardio bodyweight exercise that are simple to do but yet challenging. To do the high knees just follow these instructions:

    * Raise your right knee about hip height while standing up and raise your left arm up about shoulder height.
    * Lower right foot and left arm back down.
    * You can then do the same with your left knee and right arm.
    * Lower your left foot and right arm back down.
    * Repeat these steps as many times you can.

    Here Is A Video Demonstration Of High Knees

    4. The Mountain Climber

    The mountain climber is another great cardio bodyweight exercise that can really burn many calories. To do the mountain climber, follow theses instructions:

    * Place your hand on the ground about shoulder width apart while you bend your knees.
    * Bend your left leg up and straighten your right leg out behind you.
    * While jumping with both feet off the ground, switch your leg positions so your left leg is now out behind you and your right leg is bent.
    * Jump again and switch thew positions of your legs so your right leg is straight behind you and your left leg is bent.

    * Repeat these steps for as many repetitions as you can do.
    Here Is A Video Demonstration Of The Mountain Climber

    5. Step Up

    The step up is great exercise that works off many calories and can really raise your heart rate . This cardio workout can be performed with anything that is strong enough to step onto, whether it be a set of stairs, an aerobic step, or any other sturdy object. To do the step up, follow these instructions:

    * Stand in front of the object that you are going to be stepping on.
    * Alternate stepping up with your right foot and then your left foot.
    * Step off with your right foot and then step off with your left foot.
    * Repeat these steps as many times as you can..

    Here Is A Video Demonstration Of The Step Up

    Summary

    Bodyweight cardio exercises can be a versatile, fun way to enhance your cardiovascular fitness. Add these exercises in a couple times a week and you will find an improvement to you cardiovascular fitness along with the many benefits that better cardiovascular fitness can have on your everyday life.

     


    © Exercise and Nutrition Tips, 2014. Written by admin

    Post tags: , , , , in Categories: cardio training

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  • 16 Nov 2014

    Information On Back Of Knee Pain


    Pain In The Back of Knee

    back of knee painIf you are suffering from posterior knee pain, which is back of knee pain, it can be caused from several different factors. This type of pain can gradually develop which may be an indication that there is a problem with some part of the knee. If there is an injury that has occurred, then the pain will develop suddenly. In some cases, people will have the feeling of an achy back of the knee pain, while others could find restrictions in the movement of their knee due to a sharp pain or from swelling. I have put together a small collection of articles and videos to hopefully help your back of knee pain.

    11 Causes of Posterior Knee Pain | Sports Knee Therapy

    http://sportskneetherapy.com/ Sat, 30 Aug 2014 23:33:56 -0700

    The back of my knee hurts and starts to swell, but why? Can I still do exercises to reduce knee pain and swelling?  Back of knee pain and swelling normally occurs with over exhausting of  tendons the work in conjunction with your knee. In less common causes, nerve and vascular pain can be the root of pain behind the knee. In this article, you’ll find a list of different posterior knee pain symptoms and causes.

    Read more …

    Pain Behind Knee | Knee pain running and knee braces

    http://www.kneepainrunning.net/ Sat, 07 Dec 2013 02:41:15 -0800

    Posterior knee pain, also referred to as pain behind the knee, is due to a wide range of issues. The pain may occur abruptly because of an injury, or it may develop over a period of time due to an existing problem that remains undiagnosed. As for the kind of pain experienced, it may vary from a stiffness, difficulty in moving the leg, sharp pains, or swelling. Pain on the back of the knee have many causes, let´s look at them.

    Read more …

    Pain In Back Of Knee – A Quick Fix

    At http://www.do-it-yourself-joint-pain-relief.com/pain-in-back-of-knee.html this do-it-yourself pain in back of knee quick fix uses one simple movement to r…

    Read more …

    KT Tape: Back of Knee

    Back of Knee Pain at the back of the knee can be caused by many issues including hamstring tendonitis, a baker’s cyst, popliteal tendonitis, and other condit…

    Read more …

    Tackle Pain Behind the Knee for Running – Running Injury Free Revolution (RIF REV)

    Running Injury Free Revolution (RIF REV) – empowering runners worldwide to run injury free. http://www.rifrev.com/ http://www.bodyleadership.com.au/physiothe…

    Read more …

    The Knee Pain Guru: Pain in Back of Knee

    http://www.TheKneePainGuru.com – The Knee Pain Guru offers a natural and holistic approaches to eliminating chronic knee pain so you can live the life right …

    Read more …

    Summary

    If you are suffering from back of knee pain, I hope you may have found something helpful in these articles and videos to help you with this problem. You should of course always seek treatment from a physician, especially if the pain is getting worse. Delaying seeking treatment may cause further problems. That is the last thing you want to happen in your search for better health and fitness.

     


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  • 3 Nov 2014

    What Are The Risks With Protein Deficiency



    Protein Deficiency Risks

    protein deficiencyIf your are not eating enough protein and have a protein deficiency then you are not only missing out on the health benefits but you may also be doing some damage to your overall health. In this post I will be looking deeper at some of the affects a lack of protein can have and list the main five risks of protein deficiency.

    1. Retaining Fluid

    Having enough protein can help balance the fluid in your body. Not taking in enough protein can interfere with keeping this fluid balance and lead to fluid retention. Retaining fluid can lead to the swelling of your stomach, feet, and hands and can also lead to discolored skin, stiff joints, high blood pressure, and pain.

    2. Lack Of Muscle growth

    It is well known that one of the main functions of protein is to maintain, repair, and build the cell’s in your body. Having a protein deficiency can stunt the growth of muscle cells as these cells are are one of the main users of protein. Having a lack of protein for a long time can have your body breaking down muscle cells in search of protein which causes muscle waste and shrinkage.

    3. Mental Health Issues

    Your brain also has a use for protein to keep functioning at optimal level. If you’re not taking in enough protein, you can cause your brain to struggle to develop properly. This can lead to such issues as mood swings, anxiety, depression and more.

    4. Possible Organ Failure

    Protein plays an important part in the maintenance and repairing of all vital organs in your body. If you do not have enough protein, all your vital organs will not have what they need to stay healthy and function properly. This may lead to an organ not functioning at its optimum level in the short term and possibly having an organ failing in the long term.

    5. Immune System Weakness

    Protein is used by your immune system to create antibodies. The importance of the use of these antibodies is with the fighting of disease, infections, and viruses and the strengthening of your body and immune system. If you are lacking protein in your diet, your body will not have the fuel that it needs to make these antibodies. The lack of these antibodies will have a negative effect on your immune system and make you vulnerable to infections, viruses, and diseases.

    Summary

    As it has been stated, a protein deficiency can lead to some serious health problems. So it is important to make sure your diet has plenty of foods that are rich in protein (such as dairy, meat, nuts, and fish) and to make it a point to avoid being protein deficient while enjoying the health boosting properties of protein.

     


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  • 27 Oct 2014

    Just What Is CrossFit Fitness?


    CrossFit, What is It?

    what is crossfit fitnessI am sure by now you have heard about CrossFit, the type of fitness training developed in 2000 by Lauren Jenai and Greg Glassman. Since its beginning, the huge following of CrossFit has lead to the opening of over 10,000 CrossFit gyms all over the world. This post will help give you a basic understanding of CrossFit and give you an idea if this is something you would want to try.

    The Basics of CrossFit

    One of the things Crossfit aims to achieve is an improvement to your fitness levels in multiple areas. It improves your cardiovascular fitness, speed, agility, coordination, balance, strength, stamina, flexibility, core stability, and more.

    CrossFit workouts include a wide range of high intensity functional moves that can improve your overall fitness.

    The workouts in CrossFit are based on the WOD(Workout Of The Day) that are daily posted on Crossfit.com. To complete the WOD you must do a series of exercises in as fast as time you can, do as many rounds of the workout within a set period of time or during a set exercise you can lift the maximum amount of weight possible.

    You can perform the WOD in isolation but with most CrossFit boxes (gyms), they have hour long classes that contain a warmup session, developing skills session, a demonstration and explanation of the the WOD which is then followed by doing the WOD and then a stretching session. The performance of the WOD by each member is ranked and scored by the instructor so that members can measure how they are doing over time and also lead to friendly competition and use it as motivation inside the group.

    Equipment Used In CrossFit

    CrossFit will use a wide variety of fitness equipment in the WOD’s which makes will continue to challenge you. When you are a member of a CrossFit box, the equipment needed is provided to you on each session. However, completing the WOD outside of a CrossFit box is going to take having access to the following;
    * Jump rope (click here to purchase)
    * Gymnastic rings (click here to purchase)
    * Resistance bands (click here to purchase)
    * Medicine balls (click here to purchase)
    * Plyo boxes (click here to purchase)
    * Adjustable rubber bumper plates (click here to purchase)

    The Exercises of CrossFit

    CrossFit uses many different styles of exercise in its WOD including bodyweight exercises, aerobic exercises, weightlifting, gymnastics and more. Because of this, there are many different exercises which can be performed in the WOD. Here is a list that of 10 exercises that are most common in CrossFit.

    Barbell Snatch: This explosive exercise involves in one movement the lifting the barbell off the ground and over your head.

    Box Jump: In this exercise you jump from the floor onto a plyo box which can be anywhere from 6 inches to 30 inches high.

    Burpees: This full body exercise, burpees, is a great exercise to improve strength and cardiovascular levels.

    Jump Rope: One of the top calorie burning exercises, the jump rope, can be done in several variations such as ‘forward shuffle’, high stepping’, ‘skiers’, and ‘double under’.

    Kettlebell Swing: All the muscles in your body are used with the kettlebell swing.

    Muscle Ups: This intense gymnastic ring exercise, muscle ups, test your strength and balance levels.

    Pull Ups: This upper body exercise is a fantastic way to improve upper body strength.

    Rope Climb: The developing of endurance and functional strength can be achieved with the rope climb.

    Swimming: This low impact cardio exercise, swimming, can also strengthen and tone your muscles.

    Wallball: This fun exercise, wallball, can help develop your reflexes, coordination, and strength.

    Summary

    I hope this post has give you a better understanding of just what CrossFit fitness is about. So if you think this might be something you would enjoy, find a CrossFit box in your area and give it a try today.

     


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  • 13 Oct 2014

    5 Simple Steps To Maximize Calories Burned Walking


    Increasing The Calories Burned When Walking

    calories burned walkingWalking isn’t considered by many to be a great cardio exercise because the calories burned walking is often less than other exercise routines. For example, cardio exercises like running and cycling, can have you burning anywhere from 3 to 4 times more then the calories you burn from just walking. However, if you want to increase the calories burned walking, there are some techniques you can include to get more out of it. This post gives you 5 ideas on how you can increase the calories burned by walking for even better results.I have also included a calories burned calculator for you at the end of the post.

    1: Adding Some Weights

    A simple but effective way to increase walking calories burnt is by carrying some weights. When I say carry weights I don’t mean holding dumbbells in each hand and walk. This is only good for a short distance as your arms and grip would give out way before the rest of your body would on a longer walk. If you are looking to add just some light weights, you can buy wrist or ankle weights to give you a little more resistance. Another method that can be used if you want to add more weight is to include a backpack with weights inside of it.

    2:  Walking Up Hills

    A challenging way to increase the calories you burn walking is to walk uphill. Walking up hills add a variety to your routine and will get you sweating much more. Walking uphill along with walking on a flat surface will ensure you are working all the leg muscles in your body.

    3: Interval Training Sprints

    If you really want to increase the calories you burn from walking, interval training sprints are a fantastic way to achieve this. If you can include just 6 minutes of interval sprints per walk you can easily increase the amount of calories you will be burning for that workout.

    4: Add In Bodyweight Exercises

    A great way to increase calorie burning and also to break up your walking routine is to include some bodyweight exercises. These exercises are great because you do not need any equipment and can be done anywhere and at any point you want to break up your walking routine. When talking calories, bodyweight exercises work off between 500 and 1,000 calories per hour, so these exercises are an awesome way to increase the total calories you will burn in your walking routine.

    5: Using Nordic Poles

    Another great way to increase the calories burned walking is to include Nordic poles which will give you the added benefit of using your upper body as you walk. Another benefit of using the Nordic poles in your routine is the fact that they can take some of the pressure off your joints and knees while walking.

    Summary

    By adding these 5 techniques in your walking routine, you can easily burn more calories than you would if you would just walk. So if you avoided walking because of the lack of calories it burns, you can give it a try by including some of these tips to increase the calories burnt in your walking routine.

    .
    .
    .

    Calories Burned Calculator
    Estimate the calories you burned walking:
    Pace:
    Weight:
    Time:


    Powered by Everyday Health.

     


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  • 5 Oct 2014

    Understanding The Different Types Of Dietary Fats


     The Different Types Of Dietary Fats

    types of dietary fatsWhen people are looking to lead a healthier lifestyle, they often believe that all dietary fats are bad for them. However, the truth of the matter is besides trans fats, dietary fats should be eaten regularly for good health. In this post I hope to give you an overview and explain the different types of dietary fats.

    Saturated Fats

    The most vilified of the four dietary fats, saturated fats, is often associated with leading to heart disease, clogged arteries, and more. However, without saturated fats, your body will not function properly. Today’s studies show what we once feared may not be bad at all. The role of saturated fats may include:

    – Heart disease protection
    – Stronger bones
    – Cell walls strengthening
    – Stronger immune system
    – Stronger nervous system
    – Strengthening of your vital organs

    Products such as dairy, red meat, and butter are great sources of saturated fats. Vegetarians can get saturated fats from such things as coconuts, nuts, and avocados.

    Monounsaturated Fats

    Monounsaturated fats can help against certain ailments and help keep your blood healthy. Here are some of the main functions of monounsaturated fats in your body:

    – Lowering LDL cholesterol (which can restrict blood flow and builds up in your artery walls)
    – Better blood glucose regulation
    – Protecting against inflammation
    – Increasing fat burning rate
    – Increasing HDL cholesterol (which helps to rid LDL cholesterol from your artery walls)

    Monounsaturated fats can be found in such things as olive oil, most nuts and seeds, and avocados.

    Polyunsaturated Fats

    There are two main types of polyunsaturated fats omega 3 essential fatty acids (EFAs) and omega 6 EFAs. They may benefit you in the following :

    – Boosting your vision
    – Better skin- Boosting your brain
    – Stronger bones
    – Protecting against heart disease

    Some great food sources of omega 3 EFAs include dairy products, flaxseed oil, and cold water fish (such as salmon and anchovies). Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.

    Trans Fats

    Trans fats, unlike three dietary fats mentioned above, can be harmful to your health and are not required by your body. Trans fats are artificial, man-made fats that food manufacturers use in their products so they can have a longer shelf life so it is something you definitely want to avoid. Some negative effects of consuming trans fats are:

    – Increased heart disease risk
    – Increased cancer risk
    – Increased Alzheimer’s risk.

    Trans fats can be found in processed products such as cakes, cookies, fries, and some frozen foods. Therefore, it is crucial to limit these foods and replace them with fresh, natural options to avoid the health risks that come with trans fats.

    Summary

    I hope this post has helped you learn about the different types of dietary fats and the role they play with your health. So now you know it is time to rid your diet of trans fats and to not be afraid of eating other fats cause they actually can be good for you!

     


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  • 4 Sep 2014

    Don’t Forget About The Health Benefits Of Walking


    Get Your Walk On Today!

    health benefits of walking-In today’s high-tech, fast paced world, the newest equipment or fad gym maybe all the rage but when it comes down to it, walking, also has its place. Walking is a great form of fitness training as it is simple and easily accessible. Even though it may be simple, walking can be beneficial to people of all ages and all different fitness levels. This post discusses the many health benefits of walking.

    Benefit 1: Cardiovascular Fitness Boost

    Often overlooked, walking, can be a great tool to help improve your cardiovascular fitness. Walking consistently will have you improving your exercise performance, stamina, and energy levels because your body will utilize the oxygen you breathe in better.

    Benefit 2: Very Convenient

    Unlike many cardio exercises, there is no need for equipment, having to go to a specific location, or wear a certain type of clothing. This is because walking can be done anywhere, anytime, and without any equipment. The convenience of walking makes this an option that you can fit into your day whenever possible. It really leaves not much room for excuses as it should just be part of your life.

    Benefit 3: Weight Loss

    True, walking isn’t going to burn as much as higher intensity cardio exercises but it can still burn around 240 calories per hour (this is based on 150lb person). By walking regularly and being consistent, it can become a very helpful when trying to lose weight. For example, if you walk an hour a day, you can possibly burn off around 1,680 calories per week which equals to about 0.5lbs of body fat. When you do these numbers over a month and a year, it can add up to losing 2.1lbs per month and around 25.7lbs per year.

    Benefit 4: Low Impact

    Another great thing about walking is that its very easy on your joints. What this means is you can enjoy the benefits of walking without the fear of doing any damage to your hips, knees, and ankles.

    Benefit 5: Betterr Mood

    Similar to many cardio exercises, walking can help you feel happier because it can stimulate the release of endorphins which is a mood boosting hormone. Along with releasing endorphins, walking can also have a soothing effect as it lets you unwind and clear your mind.

    Benefit 6: Helps Protects Against Chronic Disease

    Many chronic diseases (such as diabetes) have a direct link with stress and being overweight. Walking can helps protect against chronic disease by lowering your stress levels, improving your physical health and decreasing your body fat levels.

    Benefit 7: Stronger Heart

    Walking is a great exercise for the health of your heart and the more you walk, the stronger the heart will be. Your heart will pump blood more efficiently throughout your and also help reduce the risk of getting heart disease.

    Benefit 8: Everyone Can Do It

    Many people, because of their current fitness level, find exercise too challenging or difficult. However, walking doesn’t require anyone to have any special skills to do.It doesn’t matter of your current fitness level, age, or health, everyone can try it..

    Benefit 9: It Works Your Leg Muscles

    Walking actively has your butt and leg muscles engaged. Consistently walking can help shape and tone these muscles. It can also helps to develop more power in your legs and build up your lower body strength.

    Benefit 10: Can Help Your Vitamin D Levels

    One lastl benefit of walking is that it gets you outside which can do wonders for your vitamin D levels. When your body is exposed to sunlight, Vitamin D (also known as the sunshine vitamin) is produced by your body which helps to strengthen your teeth and bones. Going for a walk, even if it is just a few minutes each day, can have yoi enjoying these benefits and avoid having a vitamin D deficiency.

    Summary

    There are many health benefits of walking and everyone should try to include it in their daily activities. Try to walk as much as possible to take advantage of these benefits. Even if it’s just a few minutes, daily walking will get your blood flowing, get you outside, and enhance your health.

     


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  • 26 Aug 2014

    5 Great Arm Exercises Without Weights


    Bodyweight Exercises For The Arms

    arm exercises without weights-Strong, tone arms are something that is desired by so many. Having fit arms look great, make your clothes fit better and give a little boost to your self confidence. This post will be listing five great arm exercises without weights for you to include into your exercise routine.

    1) Narrow Grip Chin Up

    The narrow grip chin up is a super bodyweight exercise for your arms as it can really target your biceps and also works your upper back. This exercise requires either a sturdy frame you can hang from or you can use a chin up bar. To do the narrow grip chin up, follow these steps.

    1: With your palms facing inward and about a couple inches apart, grab a sturdy frame or chin up bar.
    2: Allow your body to hang while letting your shoulders and arms fully supporting your bodyweight.
    3: While bending your arms, lift your body up toward the chin up bar and stop when your arms are completely flexed and your chin is over the bar.
    4: Straighten your arms slowly and bring your body back down to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Narrow Grip Chin Up

    2) Narrow Grip Pull Up

    The narrow grip pull up is very similar to the narrow grip chin up but the grip is reversed which makes it a bit more challenging. Similar to the narrow grip chin up, your biceps and upper back are targeted with the narrow grip pull up. To do the narrow grip pull up, follow these steps.

    1: Grab a sturdy frame or pulll up bar with both of your hands while making sure you have your palms facing forward and a couple inches apart.
    2: Let your body hang while letting your shoulders and arms support your bodyweight.
    3: While slowly bending your arms, lift your body up toward the pull up bar until your arms are fully flexed with your chin is above the bar.
    4: Straighten your arms and slowly lower your body back down to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Narrow Grip Pull Up

    3) Chair Tricep Dip

    The chair tricep dip is one of the arm exercises without weights that will work the muscles at the back of your arm with the use of a chair. To do the chair tricep dip, follow these steps below:

    1: While sitting on a chair, straighten your legs out in front of you.
    2: While placing your hands on the edge of the chair next to your butt, slowly lift your butt off the chair and move forward.
    3: Bend your arms slowly and lower your body until your butt almost touches the floor.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Chair Tricep Dip

    4) Hanging Tricep Dip

    One of the more advanced arm exercises without weights, the hanging tricep dip, tests your tricep strength and balance significantly. To do this exercise, a dip machine or two sturdy objects that you can hang from (for example, two sturdy tables, stools, or chairs, could be used) are required. To do the hanging tricep dip, follow these steps below:

    1: Standing between the two objects or bars, place your hands on them.
    2: While bending your knees, hang while letting your shoulders and arms support your bodyweight.
    3: Bend your arms slowly and lower your body down toward the ground until your shoulders are even with your elbows.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Hanging Tricep Dip

    5) Diamond Push Up

    The final bodyweight exercise for the arms, the diamond push up is a variation of the push up with a maximum emphasis on your triceps. This exercise will also target your shoulders and chest. To do the diamond push up, follow these instructions:

    1: While kneeling down, put your hands on the ground and form a diamond shape with your hands by touching your thumbs and index fingers together.
    2: With your legs straight out behind you, balance on your toes and hands, straighten your back while holding your core muscles tight.
    3: Bend your arms slowly, lower your body down toward the ground until your chest touches your hands.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Diamond Push Up

    Summary

    By adding these arm exercises without weights to your exercise routine or as there own routine, you’ll slowly get the arms you desire. To continue to make consistent progress, try to increase the reps of each exercise when you are easily able to do the amount of repetitions you are currently doing.

     


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  • 17 Aug 2014

    5 Great Lower Body Bodyweight Exercises To Try


    Lower Body Bodyweight Exercises

    lower body bodyweight exercises-Working the lower body is crucial part of a successful exercise program. You need a strong, stable platform for each and every exercise that you do which makes it that more important you work your legs on a regular basis. This post will give you what you need to build that strong foundation by listing five great lower body bodyweight exercises for the legs.

    1. Bodyweight Squat

    The first of the lower body bodyweight exercisese that works all the muscles in the your legs is the the bodyweight squat. To do the squat, follow these instructions:

    1: Standing straight with your arms out in front of you, put your feet shoulder width apart.
    2: Bend your legs slowly lowering your body down and stop when your butt is just about in line with your knees.
    3: Straighten your legs slowly so you can bring your body back up to the starting point.
    4: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Bodyweight Squat

    2. Pistol Squat

    This challenging exercise, the pistol squat, is different from a regular bodyweight squat as it tests your leg strength and balance. To do the pistol squat, follow these instructions:

    1: While standing up straight, raise your left leg in front of you, get your balance, and raise your arms up in front of your chest.
    2: Bend your right leg slowly and lower your body down until your butt is even with your right knee.
    3: Straighten your right leg slowly and raise your body back to the starting point.
    4: Repeat these steps for as many reps as you can handle.
    5: While standing up straight, raise your right leg in front of you, get your balance, and raise your arms up in front of your chest.
    6: Bend your left leg slowly and lower your body down until your butt is even with your left knee.
    7: Straighten your left leg slowly and raise your body back to the starting point.
    8: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Pistol Squat

    3. Jump Squat

    The jump squat is similar to the standard bodyweight squat with the addition of a jump at the end of the exercise. To do the jump squat, follow these instructions.

    1:Stand up straight with your arms out in front of you and your feet a shoulder width apart.
    2: Bend your legs sllowly and lower your body down until your butt is in even with your knees.
    3: Straighten your legs slowly and lift your body back up to the starting position and jump as high as you can.
    4: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Jump Squat

    4. Forward Lunge

    The forward lunge is an effective exercise that uses all the leg muscles as it is done by doing a stepping motion. To do the forward lunge, follow these instructions:

    1: Standing straight up, put your hands on your hips.
    2: With your left leg, take a big step forward, bend both knees slowly until your right hnee comes close or touches the ground.
    3: Straighten both knees slowly and take a step back to the starting point.
    4: With your right leg, take a big step forward, bend both knees slowly until your left knee comes close or touches the ground.
    5: Straighten both knees slowly and take a step back to the starting point.
    6: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Forward Lunge

    5. Single Leg Hip Thrust

    One of the best lower body bodyweight exercises that works your glutes is the single leg hip thrust. To do the single leg hip thrust, follow these instructions:

    1: Place your upper back on a chair or bench so you can keep your back straight and then walk your legs out in front of you and keep your knees bent at a 90 degree angle.
    2: While keeping your knees bent, raise your right leg up in the air and then lower your butt down toward the ground until it comes close to the ground.
    3: Raise your butt back up until your lower back is straight.
    4: Repeat these steps for as many reps as you can handle.
    5: While keeping your knees bent, raise your left leg up in the air and then lower your butt down toward the ground until it comes close to the ground.
    6: Raise your butt back up until your lower back is straight.
    7: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Single Leg Hip Thrust

    Summary

    These five lower body bodyweight exercises will help strengthen and tone your legs. Perform these exercises at least twice per week and try to give your legs three days rest between each workout. Also, it is important to increase the amount of reps you perform when the amount of reps you are doing gets easy.

     


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