5 Easy Dumbbell Exercises

You can build up your strength and muscle mass through methods of resistance training. Many people will not realise that strength training done correctly will also reinforce tendons, ligaments and even build up bone density.

There is no reason not to start strength training even if you’re a novice gym goer. It will increase muscle size and definition. Boost your metabolism, joint function and keeps the heart healthy. People do tend to shy away from strength training, so to help you out here are a few easy exercises using dumbbells.


Squats are more advanced exercises with barbells, and would require personal training to make sure you are performing them correctly, and without causing yourself injury. Squats with dumbbells are an easier objective. Stand straight with dumbbells in each hand making sure your palms are facing inwards towards your body. Slowly bend your knees with your back straight until your thighs are parallel to the floor. Do 10 reps to begin with, using approximately 15kg in each hand.


Training your big leg muscles will not only help the legs but will also stimulate other muscle body groups as well, so they are well worth putting in the extra time. With this exercise start with 10Kg weights in both hands and steadily increase the weight. Stand up straight with your dumbbells by your sides for the starting position. Step forward, lowering yourself so that your following knee is 2 inches of the floor and your leading leg is at 90 degrees, making sure your back is vertical to the floor and perfectly straight. Using your front leg, push upwards forcefully, returning to the start position. The dumbbells do not need to move in this exercise. Just keep them by your sides throughout. Repeat up to 10 times or however many you can do. Push yourself with this exercise as the legs do take more effort to train.

Wrist Curls

Wrist curls train you forearms and tendons in your wrist. You will not need a heavy weight for this. I would recommend starting with 3 kg. Take up a sitting position. Sit down with your feet flat on the floor and lay one arm on top of your thigh, with your wrist facing up. Hang your wrist and hand over your knee. Slowly and with control raise the dumbbell using only your forearms and wrist action. Do about 10 reps and then repeat with your other arm. If you cannot feel muscle fatigue in your forearms than you are not doing it correctly or you need a heavier weight.

Lateral Raises

This is a great resistance workout for your shoulders. You will only need a small weight to make this exercise effective. 5Kg should be sufficient for starters. With dumbbells in both hands and rested on your sides, raise them to shoulder level. You should now be in a ‘T’ shape. Hold it there for 5 seconds and with control lower your arms to your side again. Repeat this 10-15 times. Make sure that your elbows are pointing behind you when lifting your arms.


Lay your back on a bench and keep your feet on the floor. Hold one dumbbell in both hands with your hands out in front of you with a slight bend in the elbow, so you don’t lock out. All the movement is within 90 degrees lowering slowly behind your head and raising it back up again. When you do this you should feel your upper torso stretch. Do this 10 times for 3 sets.

Thanks for reading! My name is Reece Groves and i am a fitness fanatic  and gym addict. I have my own fitness blog that concentrates on home workouts and my recent article was strength training tips for beginners.

Contour Abs Review

Click HereMany consumers are familiar with the seen-on-TV products that offer amazing results with little work and are often skeptical of the results. However one seen-on-TV product that is making quite a splash in the work out world is the Contour Abs system.

The Contour Abs system is a special electronic belt that sculpts your abs without having to do difficult sit ups, crunches and push ups. The science behind the Contour Abs systems was developed by Swiss medical specialists who designed the belt to make the muscles do a full contraction without having to do a thing. It electronically stimulates the core muscles allowing the wearer to feel the burn much like they would feel during a rigorous work out. This system recognizes that in order to get great abs you must get as many of your core stomach muscles to contract as possible as well as engage a wide range of the muscle fibers.


Click Here To Check Out An FDA Cleared Ab Belt!


Many may be wondering if it is too good to be true however studies and research are showing it can work. During one study conducted with special images people can actually see the amount of heat produced by someone working with the Contour Ab system was much more than someone who was doing a typical ab work out with sit ups or crunches.

There are many benefits that come with using the Contour Abs system. One of the first benefits includes how convenient it is. People can use it around the house giving them great abs without having to head out to the gym. These days many people are very busy with their career or family lives to spend much time away from home.

Secondly the Contour Abs system is inexpensive. When compared to what it cost to go to a gym these days or the price of exercise equipment the Contour Abs system saves the consumer hundreds of dollars if not more a year.

Lastly but most importantly, it works! No more having to be embarrassed while in a bathing suit or stressed out over your flabby abs. Instead you can have the abs you have always wanted without all the hard work.

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Get Fit Tuesday: Week 4, -1lb loss Yey!!

Hey everyone! I can believe it has been a whole week since I have posted to my blog here. Shame on me! Sorry about that you all. I will try to post more often here. I have been just so excited about my beauty blog, which I am super passionate about, http://beautychameleon.com. There you can get makeup, beauty and even step by step tutorials on color application there, so stop by say hi and have fun!

Anyway, it is week 4 and I have to say it was great I am down 1 pound which brings me back to 180 Again, lol, but that’s okay I am working on that for sure. Check out the video for the full update and I will be back to chat soon!
Natasha :)

Monday Randomness: Back To Working Out!

Monday Randomness: Back To Working Out!

Hello my friends! It has been a while since I posted something about myself, huh? Well as you can see in my side bar I have been basically maintaining my weight loss at this point. 177 is a nice number, but I still need to get down to 160lbs. I finally feel that is a great weight for me to be at. I am not too skinny and I also look nice and toned at that weight too. So, with summer being just right around the corner I have got to started now and not stop until I am at my goal and then I will work on maintaining it long term.

Some of you may ask are you going to go back on NS and the answer is, no. I am going to apply the tools that I learned from being on NS and cook the foods myself or purchase my favorite lean cuisines. I will also start working out 3 days a week and then increase it to 4-5 days. I don’t want to over do it and be completely wiped out for the day since I am working too. I also really need to practice getting to bed earlier at night so that I can be very rested the next instead of being tired all the time. Lately, I have been staying up until 2am and I found out that my mind and body does not like that all all. How about you all? Do you feel that way sometimes?

21xp39vnbpl_sl160_Today was the first day I really got some exercise in and what I did was so much fun, I forgot how much I liked Chrisi Taylor’s StepSational DVD. This DVD has fun music from the 70′s and late 90′s so it was fun to step too and relearn the moves again. If you like to step this would be a fun one in my opinion to try. I got me movin’ and I have to laugh because when I was in my best shape I could workout with my step raisers double stacked without getting winded okay, but today being so out of shape I worked with a single raiser at a lower impact and I was so winded. I was huffing and puffing hard and my hubby said that it sounded like I was having sex without him, lol.

So, that told me I that I really need to get into shape. hee hee :).

Oh yeah, I have to share that I started a fashion/beauty blog at www.fashioniche.com over a year ago and lately I have been creating videos that includes eyeshadow tutorials to inspire people on creating fun looks for going out and stuff like that. Check it out and please rate the videos too. This will let me know if I need to improve or get more ideas and such.

Well, I better go for now. My little one will be home from school in a bit and then I will have to get ready to work tonight too.

Have a great day :)


Learn Important Tips About Selecting The Proper Exercise For You

The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider.

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking.

Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.

No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.

If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.

If walking isn’t your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.

If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you.

If natural health supplements is your goal and also if you want to use vitamins then exercise is for you.

For the height weight calculator information, please visit this blog.

Home Fitness Tips

The overall weight of a proportion of Western countries citizens may be rising significantly but the pursuit of health and fitness products and programs seems to be following suit. In addition to that, these people are having the desire to sculpt their bodies to achieve that magazine-cover look. This can be seen with the investment that is going on in local fitness centers and health clubs, not to mention fitness equipment manufacturers.

Home Fitness Tips

It is not as if you can get away from it as the advertising for diet and fitness equipment is also on the television as well. But exercise is not the only way to build that body beautiful because it also entails a certain responsibility about the foods we choose to eat as being healthy and fit requires one to follow a regular diet fitness regime. We need to remember that our bodies require a certain level of nourishment if they are going to be able to repair themselves and stay healthy and diet and fitness go hand in hand. What doesn’t help the average person is what diet-fitness regime to follow as both seem to make sense; there is the one that says eat foods with high carbohydrate levels and the other which says you need to eat foods with a high fat content which appears to contradict everything we are told about dieting.

Fitness and Exercise

To understand this better you need to know that the high-carbohydrate followers believe that you need to eat foods rich in carbohydrates to exercise well and the opposition believe you need to consume foods high in fat. Those followers of eating foods with high carbohydrate content believe these are best owing to the amount of energy that can be stored in the muscles ready for instant release.

Family Fitness Advice

5 times more calories than carbohydrates and proteins alike while studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So according to the experts, it doesn’t matter which you choose, as long as you don’t follow both at the same time, unless weight gain is what you want.

But then diet fitness is not all about losing fat and you must also consider your diet in order to keep fat away. Just to add another factor to the mix; the success of a diet program relies on it being devised for the person it relates to so factors like their medical history, tastes in foods and lifestyle must be taken into account.

Just losing weight is not the issue as many overweight individuals manage to do this but if the diet doesn’t suit them they pile it all back on, so the trick is to organize a diet that exactly fits your needs and maintain a moderation to what you eat. There are many diet fitness programs; the hardest part is finding one which suits your particular circumstances, but when you do it will be easier to stay with it and keep healthy.

Marie Save $50 728x90

3 Reasons To Use The Firm Wave System For Weight Loss

Good Times EntertainmentThe Firm Wave weight loss system does more than tone muscles, burn calories and boosts energy; it is a one of a kind very effective way to burn fat and calories and sculpts the body.

The Wave works because of the three following reasons:

It offers cardio exercises to burn some calories and make the heart and lungs stronger. It offers strength training exercises with resistance bands and weights to build and tone the muscles and burn more calories. And, it offers core exercises that will strengthen muscles and help increase balance while helping to flatten the stomach. These three exercises in combination will reduce fat, help to burn more calories and helps shape the body like no other exercise program or equipment can do.

The FIRM Wave weight loss system also has many other advantages including:

• offering quicker results
• lessening the total time of the workout
• convenience
• does not use much storage space
• is ideal for every level of fitness
• fun to do
• not very expensive
• officers Pilates and stretching exercises
• light weight and easy to handle
• comes with everything needed in one box
• inspirational and instructional DVD’s are included

Riding the WAVE is exciting and fun to do. There will not be any boring workouts with this unique system. Users simply rock and step their way to being more fit. It is a great exercise device that is sure to be what everyone will want in exercise equipment and best of all it is not overly expensive. Users rave over it and say it really works!

It comes with everything needed plus there are DVD’s to guide users through every step of aerobic workouts, toning workouts and much more. It is an excellent value for the money. It is a complete home gym in just one piece of equipment.

The Firm is a simple piece of strong plastic which is curve-shaped and very stable. It will not bend or move which makes it ideal for stepping and cardio exercises. When it is turned over it rocks back and forth which is great for improving balance.

In just ten workouts The Firm Wave weight loss system will improve overall health, tone and sculpt the body and make people look and feel better than ever! Exclusive Introductory Offer! Save $29.95 off THE WAVE Personal Gym – Now only 3 payments of $29.95, Plus $40 in Bonus Products! Start today.

Three Effective Ways The KettleBell Workout System Can Help You Lose Weight.

Good Times EntertainmentThe KettleBell workout system is an amazing system that can help you lose weight quickly and easily. This is a dance inspired work out program which is great for males and females who enjoy the art of dance. The KettleBell system will help you lose weight using three different key components such as motivation, entertainment and slim & tone. The KettleBell workout system will truly get your heart pumping and whip you into shape, very, very quickly.

The KettleBell allows for light, slim and graceful movements that will ultimately help to sculpt your body to perfect perfection. The KettleBells allowance for slim and graceful movements is what makes it so amazing. The creator of the product, Michelle Khai, designed the KettleBell herself and since designing she has had nothing but major success with her product and her clients. She is now releasing it for public purchase and that in itself might be a dream come true for those who wish to lose weight and have fun doing it!

The KettleBell gives you all the motivation you need, just put on a dance track and begin your fantastically entertaining work out within seconds. There is no time to be bored or disengaged with your work out. You are constantly keeping up with a fine tuned dance-routine that is guaranteed to help you lose weight. The KettleBell is tons of fun and you will want to use it daily. The work out program in itself is entertaining enough to give you all the motivation you could ever need.

Overall the KettleBell is most likely the best program out there that is designed to help you lose weight. It is better than any diet program or diet pill. It does involve hard work but, with the Kettlebell that hard work will seem like tons of fun! Exclusive Introductory Offer! Save $29.95 off Kettlenetics Slim and Tone System – Now only 2 payments of $29.95, Plus $60 in Bonus Products! Start today.

Best Fitness Workouts For Post Holiday Fat Burning

If your New Year’s Resolution is to melt unwanted belly fat, I recommend combining a healthy diet and regular fitness workouts. Dietitians say you can get more energy if you eat whole, natural foods as opposed to processed foods. Madeline Lyne is a Registered Dietitian who tells people to eliminate junk food, pre-packaged foods, chips and cookies, etc. from their diet. Madeline’s our source for Fat Loss Nutrition info.

To best lose inches and melt away fat, you can’t simply rid your addiction to processed foods. You’ll also need to incorporate abdominal exercises into your lifestyle. There are many excellent exercises you can complete at home. Some great belly fat exercises include bodyweight exercises, strength training sets and completing your abdominal exercises with interval training. A fantastic at home fat burning system is outlined at fitness exercise programs.

Besides effective belly fat exercises you must include a balance of fruits, vegetables, nuts, lean proteins, and healthy fats into your diet. After the holidays, many people will have to break some recently acquired “bad habits.” Madeline tells us to eat minimal amounts of lean beef and pork, but it’s better to add poultry (without the skin) and fish to help lose fat and build muscle. In fact, fish is a must because it contains essential fatty acids (Omega-3) we need for a healthy heart.

After seeing the results myself, I believe diet is the MOST important factor in fat loss and health. If you’re eating too many processed foods and trans-fats with too many calories, you likely see minimal benefits from your exercise program. For most overweight people, it’s their diet that’s lead them to their current condition. Following are some simple diet rules to consider:

1) Eliminate liquid calories & fast foods (with the exception of a post-workout drink). Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. Limit your alcohol intake. Also, don’t forget that the quality of the food ingredients at fast food restaurants is poor.
2) Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

There’s people that switched to natural foods and within days changes are noticed in their bodies. One of the biggest benefits of regular abdominal exercises and a healthy diet is an increase in mental energy. The bottomline, combine a balanced diet & abdominal exercises approach for the best fat burning results.

Also, don’t wait until the New Year. I say get started now. Many people have already started their weight loss programs – through the heart of the holiday season. These people aren’t waiting, they are smart. They are taking control of their lives now.

The best way to burn belly fat is with weight loss workouts and a healthy diet. The abdominal exercises are fast and they work. Diet is essential to provide energy and maintaining a great body.

Get more belly fat exercises when you visit weight loss workouts.

Jillian Michaels

Tips To Maintain Proper Weight

Unintentional weight loss is the most common symptom of cancer and often a side effect of cancer treatments. A poor response to cancer treatments, reduced quality of life, and shorter survival time may result from substantial weight loss. The body may become weaker and less able to tolerate cancer therapies. As body weight decreases, body functionality declines and may lead to malnutrition, illness, infection, and perhaps death.

Safe Tips or Advice To Cut Off Some Fat From Your Body:

1. Do intensive cardio workouts – Cardio is important to burn off body fat. However, don’t settle for medium intensity workouts like the elliptical. Do some running, swimming, or rowing to make the most of your time. Also, you don’t need to do long cardio workouts. If you make them intensive, a 20 minute workout is quite enough.

2. Don’t starve yourself – While it’s important to not overeat, starving yourself isn’t the way to lose stomach fat either. Starving yourself may cause metabolic slowdown and will stop or slow the fat loss process. Eat enough calories from good sources and they will not turn to ugly fat.

3. Don’t follow fad diets or take diet pills – To achieve long lasting results, there are no shortcuts. You need to workout and eat in the right way to burn fat. It will take time to get perfect abs. Don’t rush things or you’ll never get the flat stomach you desire.

4. Tone your entire body – You can’t burn belly fat specifically. You lose fat from your entire body or not at all. Therefore, you need to work on your entire body, get lean all over, and you will see results in your abs as well.

5. Follow an abs program – The final tip I have to get flat abs is to follow a professional abs program. If you really want a perfect tummy, don’t go about it in an amateurish way. Learn from the pros. Get an abs program and follow what it teaches. Check out fat loss for 6pack and yahoo weight issue directory to know more unlimited information. Stay Healthy and fit.

Consistency Is Key: To see maximum results with your efforts to lose stubborn tummy fat, you must stay 100 % consistent. As I always say, trying to achieve goals such as to lose tummy fat, lose weight, build muscle, etc., your journey to reach your goals is a marathon….not a sprint. You can’t expect results if you are consistently being inconsistent.