Exercise is an essential part of the weight loss equation and we all know it yet many of us still have trouble finding (or making) time to get enough physical activity to lose weight and keep it off. Purchasing exercise equipment at home is one option if you don’t have access to a 24-hour gym, but is it worth the money?

{That fancy exercise equipment can get the job done…if you’ll use it.}

There are so many factors that go into finding the right home exercise equipment, how do you choose without breaking the bank? Keep reading to find out if you should get exercise equipment at home.

Exercise Essentials

Losing weight requires a combination of cardio and strength training exercises that will help you burn fat as well as build muscle. Finding exercise equipment that will help you accomplish this at home can be difficult if you don’t have a lot of money, but not impossible. In fact exercise equipment in the home may facilitate more frequent bouts of exercise according to a study published in the Journal of the American Medical Association.

One of the first pieces of exercise equipment that you’ll want to purchase is a set of dumbbells. You don’t need an expensive set with multiple weights; all you need to start is a mid-size pair that will help you get started.

You can choose between traditional dumbbells and dumbbells with weight plates so you can keep the same ones as you become more skilled at weight training.

Another piece of exercise equipment that can help you lose weight at home is a jump rope. The jump rope can be used in a wide variety of ways but more importantly it can help you get a rigorous cardio workout without spending a lot of money. Just to give you an idea, 30 minutes of fast rope jumping can burn 491 calories!

An exercise mat is a great piece of exercise equipment to have for your home gym because it is inexpensive and makes it easier to perform certain exercises on carpet. Whether you prefer yoga or Pilates or sweating with a good exercise video, an exercise mat can make performing these exercises at home much easier.

Wasteful Spending

When it comes to purchasing exercise equipment for the home, most people make a beeline for the shiny expensive equipment like treadmills, elliptical machines and multi-purpose exercise equipment. This type of exercise equipment can help you get the job done, but if you don’t exercise regularly with a gym membership then chances are good that big purchases like this are a waste of time for now.

This type of exercise equipment is a waste because they don’t provide you with a more effective workout than running or walking or riding a bike down a park path. With dumbbells and a treadmill you can have an effective calorie burning workout without emptying thousands of dollars from your bank account.

Until exercise becomes a regular part of your lifestyle you will also want to stay away from trendy exercise equipment that is beyond your physical capabilities at the moment. Kettlebells are a good example of a really effective piece of workout equipment that may not be best for a beginner.

Inexpensive Alternatives

As with most things exercise related there are different types of inexpensive exercise equipment that you can use to help you maximize your current workout. Finding these inexpensive pieces of equipment can help you build up your level of physical fitness without spending a ton of money.

Resistance bands are a great inexpensive alternative to cables. You can perform a wide variety of strength training and cardio exercises with these bands for a truly intense workout. Resistance bands come in different colors that indicate varying levels of resistance for a more or less intense workout.

{Use resistance bands to workout anywhere you have the time & energy!}

Pull Up Bars are another inexpensive alternative to traditional exercise equipment like dumbbells or weights and bench. Easy to affix into just about any doorway, pull up bars can work your entire upper body anywhere there’s a door. Take it with you on the road, to the office or anywhere else you have 15 minutes to work up a sweat.

Steps are an old school piece of exercise equipment but it is an effective way to burn calories and build leg and thigh muscles while getting an intense cardio workout. What’s most amazing about the steps is that they come with adjustable levels so you can up the intensity of your workout as you get fitter.

Exercise Balls are another piece of exercise equipment that can help you get an effective workout in the comfort of your home. Use the exercise ball to get an abdominal workout without risking back injury.

Circuit Training Must Haves

The truth is that you might not find it necessary to purchase any exercise equipment at all, particularly if you’re fond of circuit training exercises. However if you want to optimize your regular workout sessions you can use certain types of exercise equipment like dumbbells, jump ropes and exercise balls.

{These 3 pieces of exercise equipment is perfect for a circuit training workout!}

Small inexpensive exercise equipment combined with the right bodyweight exercises and you can get an intense full body workout without leaving the comforts of your home.

Everything Else

Exercise equipment isn’t limited to just traditional exercise equipment; it also includes anything else you need to help you maintain an active lifestyle. Basic sporting equipment you can find for cheap include soccer balls, footballs, volleyballs and basketballs. Tennis and Racquetball rackets can be purchased for less than $30 or rented from your local gym or recreation facility for much less.

Although not technically a piece of exercise equipment a solid pair of gym shoes is an essential part of any workout program. Contrary to popular belief however, you don’t need to spend hundreds of dollars for a pair of good gym shoes. Find a pair that is comfortable, breathable and provides good support for the types of movements you perform when you exercise.

As you become more physically active in order to lose weight you might want to start focusing on adopting a healthier diet as well. Read our in-depth review of Brad Pilon’s Eat Stop Eat to find out how you can eat less junk food for weight loss.

Exercising is an essential part of fat loss and there is just no way around that. But it can become overwhelming to figure out what type of workout to do and how frequently to do it, especially with so much information available. You know there needs to be strength training as well as cardio exercise, but which takes precedence and which one should be done more frequently?

{Don’t shy away from strength training exercises; they help you tone and burn!}

The key to finding and sticking to a fat loss program is to find the right workout schedule that will produce weight loss success. Keep reading to create a workout schedule for your weight loss!

Fat Loss Goals

Creating a workout schedule is about losing fat but it isn’t about obsessing over numbers on a scale. Reducing your overall body fat is the main goal and you might not like the results if your only gauge is your weight. A proper workout schedule should include both strength training and cardio, which means that you will build lean muscle and that can sometimes register as weight gain.

Keep this in mind as you create a workout schedule that works for you.

Strength Training & Cardio Exercise

When you sit down to create a workout schedule for weight loss you have to make sure you factor in time for strength training as well as cardio exercise. Exercise is an integral part of successful weight loss as well as reducing the risk of weight related illnesses, according to an October 2010 study published in the Journal of the American Medical Association. It is important that you get both types of exercise because while strength training does build muscle and burn calories, cardio is a more efficient way to burn calories.

When it comes to creating a workout schedule for weight loss success it will be up to you to decide how you divide up your workouts. One way to set up your schedule includes alternating between cardio and strength training, factoring in at least 1 day of rest to allow your muscles to recuperate.

{Get creative with cardio options so your workout schedule doesn’t get boring.}

Workout Calendar

Create a workout schedule and place it on a calendar so you remember what your workout goals are each day, but also so that you don’t allow yourself to “forget” about your workouts. A calendar is particularly helpful so you can keep track of each exercise in that day’s workout regimen. Similar to a diet journal, a workout calendar will help you adhere to your workout schedule by holding you accountable for your fat loss.

Fat Loss & Muscle Building Schedule

Day One: Legs & Shoulders

Day Two: Yoga or Day Off

Day Three: Cardio & Abdominals

Day Four: Triceps & Chest

Day Five: Day Off or Pilates

Day Six: Biceps & Back training

Day Seven: 40 minute jog or brisk walk

Remember as you progress in your workout schedule you can stick to the same schedule but you will have to increase the intensity in order to keep seeing results. This also means that you should start at a level that allows you to build up the intensity. Don’t start with weights that are too heavy for your current ability and don’t try to run yourself into cardiac arrest. But don’t also allow yourself to give up too easily; just be realistic about your abilities so that you can see fat loss results each week.

If you prefer a workout without weights, consider this workout schedule;

Day One: Circuit Training & Abs

Day Two: Full Body Workout

Day Three: Day Off

Day Four: Circuit Training & Abs

Day Five: Full Body Workout

Day Six: Day Off

Day Seven: Circuit Training & Abs

You can also switch up some circuit training days with other physical activities like a tennis, hiking, basketball or swimming. This allows you to keep your workouts interesting without changing your workout schedule. The more physical activity you add into each week, the fewer traditional workouts you have to do, but you should always make time for strength training.

Workout Time

In the early stages of your exercise regimen you should aim for 30 to 40 minutes of exercise plus an additional 10 minutes of cool down and stretching. If you can’t make time to do the entire workout at once, then split it up into 2 parts because the most important thing is that you stick to the workout schedule.

As you get fitter you will want to increase your workout times as well as your intensity in order to get the same fat loss benefits. If you stick with the same level of intensity for too long, you will start to notice that you aren’t seeing the same results that you saw in the beginning. If you don’t feel as tired after your workout as you used to, that could be in indicator that its time to give your workout a boost.

Create Your Workout Schedule

Now that you have an idea of what a workout schedule for weight loss should look like, you can start to add your own exercises into the schedule. Just make sure that you’re targeting all the important muscle groups including the shoulders, back, abs, thighs, biceps & triceps and chest. Mix up the types of arm exercises or thigh exercises or any other type of exercises you add to your workout routine; this will keep you and your muscles interested in your workout each day.

{This Insanity Workout calendar provides a great model for a good workout schedule.}

Figure out what, if any, exercise equipment that you will need to help you stick to your workout schedule. Whether its dumbbells or resistance bands, make sure you’re prepared to implement your workout schedule. If you need to get a gym membership or go get specific exercise equipment make a list once your workout schedule is complete so you have everything you need to get started.

Always keep water and a towel handy throughout your workout sessions and choose workout gear that is comfortable and allows you to perform your exercises properly.

Successful weight loss requires sticking to your workout schedule as well as eating healthy. Now that you’re prepared to put your workout schedule into action, all you need to do is find a way to eat for weight loss. Read our review of Eat Stop Eat to find out why intermittent fasting may be more effective for weight loss than everyday calorie restrictions.

“Exercise and temperance can preserve something of our strength in old age.”

This quote by Cicero may be more factually accurate than any of us ever thought, especially considering what new scientific evidence reveals about muscle memory and muscle frailty in old age.

{Getting your killer biceps back is just a matter of hitting the weights again!}

With science on your side you can stop using tired old excuses to get out of exercising because your body remembers the good old days when your muscles were toned, which means getting back there isn’t as difficult as you think.

Keep reading to find out why your muscles may remember their old form!

What Is Muscle Memory?

In traditional fitness terms muscle memory refers to your muscle’s ability to remember certain movements that are performed repeatedly. Most often it is used to describe why over time certain physical activities become easier and less effective for muscle building. But in general it is used to describe any physical activity with which our bodies grow accustomed.

Today when we talk about muscle memory though we mean the ability of your muscles to remember how physically fit they used to be.

The notion that muscles have memory has always been controversial. Some bodybuilders and fitness trainers have sworn for years that muscle memory is real and that it can help you rebuild muscles are long periods without working out. On the other side of this argument are those who think that muscle memory is complete bollocks.

Now, science is on the side of fitness trainers and bodybuilders. According to a new study published in the Proceedings of the National Academy of Sciences, muscles remember their former fitness, making it easier to bounce back for those who in the past have been in good physical shape. This means that if you were an athlete in high school or college but life got in the way, it isn’t too late to get those muscles back in to shape.

The Science

We have all heard the term ‘muscle memory’ but if you’re like me you probably had no idea what that really means. Muscles aren’t people or independent entities, how can they remember anything?

As it turns out the muscle’s memory is stored in nuclei which contains DNA, and that memory is multiplied during exercise. It was once thought that those nuclei got lost when you stop working out for a long period of time, or your muscles begin to atrophy, but the August 16^th study has found otherwise.

What It Means

This is good news for most of us who were very physically active at some point in early adulthood, because it means its never too late to get back in shape. As it turns out having been in good shape at some point earlier in life makes it that much easier to get back into shape when you want or need to.

That extra nuclei that contains DNA creates a muscle memory that allows your muscles to “bounce back” when you restart a weight training program. This doesn’t mean that you won’t experience muscle soreness when getting back in shape; it simply means that your muscles will quickly remember their former selves and begin to increase the nuclei in case you stop again.

This muscle memory study presents good news for most of us. Although losing weight is still an uphill battle, that battle is more mental than physical. Because muscle memory is real you never have to feel depressed about your ability to get back into shape. If you can control your diet, your body will help you get back into shape.

What is even more compelling is that this study provides good news for all of us as we age. Research has indicated that this muscle memory can be effective to help stave off frailness in the elderly. Although our ability to build muscle mass decreases as we get older, building muscles in our early life can decrease how much muscle mass declines in old age.

{Muscle memory isn’t just for bodybuilders, get your old muscles back whatever they look like!}

What you should take from this is that working out regularly, even if not to increase muscle mass, can make it easier to get back in shape and slow down muscle decline as we get older.

Your Physical History

The key to muscle memory and the ability of your muscles to get back in shape after a long period of dormancy is directly related to your previous history of physical activity. This does not mean that unless you were an extremely ripped bodybuilder, muscle memory won’t work for you. But if you had muscle definition in the past, then your muscles contain nuclei that will allow them to quickly return to previous shape.

If however you have gained a lot of weight since your physical glory days, it will take longer before you can actually see those results. Just like with anyone who has a significant amount of weight to lose, seeing the results of strength training will require burning off the fat through cardio exercise. This is why so many people don’t believe that muscle memory exists, but getting back in shape takes more than lifting a few weights.

Getting Back In Shape

The information revealed in this study does provide compelling and motivating reasons to hit the gym again, but your weight loss and fitness goals must also be taken into consideration before you begin any weight loss program.

Your weight will always be a factor in how quickly you begin to see the results of muscle building, even when you begin to feel the effects immediately. You may be able to open a jar without assistance or lift more weights after just a few days, but you don’t quite see the sculpted muscles you were hoping for.

This muscle memory study doesn’t change what you need to do to lose the weight so your muscles are visible. You need a regular cardio workout along with a well balanced diet in order to lose fat. A well balanced diet will help you reduce your calorie intake to melt the fat away, while your weight training will keep sculpting muscles so you have a beautiful and toned body when your weight loss goal has been reached.

If you’re like most people and find it difficult to control your calorie count, then read our Eat Stop Eat review to find out if intermittent fasting can help you shed the excess fat.

Getting in shape doesn’t mean spending all of your hard-earned cash to do so. Forget expensive exercise equipment, personal trainers and over-priced gym memberships; there are plenty of ways you can burn fat and build muscle without going broke.

{Personal trainers can be expensive…and annoying. Find a cheaper way to get in shape!}

Whether your goal is to save money or simply find creative ways to get a regular workout, keep reading to find out the many free ways you can get fit and lose fat!

Running

One of the most effective and cheapest ways to burn calories is running. If you’ve already got a pair of effective running shoes, then this is one exercise you can do anywhere at anytime for no money at all.

What’s more is that running provides you with fresh air and constantly changing scenery so you never get bored with your workout. You can always choose to run different routes in different parts of the city so you can explore your surrounding while getting in incredible shape!

So the next time you think about what you can do to workout without spending money, lace up your shoes and starting pounding that pavement!

Freebies

Another great way to get fit for free is gym freebies. When a new gym opens (or when business is slow) many gym facilities will offer free sessions with a personal trainer, free exercises classes or free access to the gym for a limited number of visits.

Of course this can’t last forever, but taking advantage of these free ways to get fit and lose fat can help you lose weight without spending all of your money. Besides these gym freebies are a great way for you to see if any of these services is something for which you wouldn’t mind paying.

{A free week of rock climbing will burn calories and be a great experience!}

If you feel exhilarated after a session with a personal trainer, maybe you’ll find a way to pay for it. The same is true for that new hip hop-salsa class that’s free all this week or that rock climbing wall. Take advantage of these free offers as different ways to get fit and avoid exercise boredom.

Library

If you’re like me, you probably swore off buying exercise videos after you spend an insane amount of money on the Tae Bo series. While effective, these exercise videos often lose their luster after a few months. The exercises become easier, which means your workouts become less effective over time and your weight loss hits that dreaded plateau.

Instead of buying every new exercise video that hits the market (P90X), hit up your local library and check out their copies. This gives you an opportunity to try out the newest exercise craze without taking part in another expensive fad.

The only thing it’ll cost you at the library is the time it takes to sign up for a library card!

Bodyweight Exercises

It’s not surprising that most people don’t want to splurge on high-priced weights and exercise equipment. This is especially true if you struggle to get physical activity on a regular basis. But who says you need all that fancy equipment to get in shape?

There are plenty of exercises you can do to get fit and lose fat that require no equipment at all, especially bodyweight exercises like push ups and pull ups. Exercises like these allow you to use the weight of your body to provide resistance and build up muscle. Combine this with running and you can get a full body workout without spending any money!

Here are just a few bodyweight exercises you should try if you’re looking for free ways to get fit & lose fat;

• Crunches
• Plank
• Dips
• Calf raises
• Squats
• Oblique sit-ups

These are just a few, but you can get a full body workout for free by doing bodyweight exercises.

Public Parks

Public parks have gotten on the fitness bandwagon, providing a wide range of activities to help the community stay active and fit. Besides running, many public parks have exercise equipment right in the park for you to use at your convenience. In fact one study found that those who live closer to public parks are more likely to get more physical activity.

{Fresh air and exercise for free? Imagine the money you can save for a new wardrobe…}

If you think your park doesn’t provide these facilities, contact your local recreation center to get more information.

Get Competitive

Dust off your football, basketball, tennis racquets or soccer ball and gather a group of friends of a friendly game. Assembling your pals in the park for a competitive game is a great (and free) way to make sure you get regular exercise.

There must be a reason you hang on to all the old sporting equipment from your youth; now you have a reason to dust them off and put them to good use. Sports are a great and free way to stay in shape without really feeling like exercise.

In addition to that, sports provide a great way to burn calories. Just look at the calories burned playing these competitive sports for one hour;

• Basketball – 745 calories
• Football – 838 calories
• Flag/Touch Football – 745 calories
• Soccer – 931 calories
• Singles tennis – 745 calories
• Doubles tennis – 558 calories
• Ultimate Frisbee – 654 calories

Next time you’re bored on a Sunday afternoon, gather your friends for a friendly game of…whatever!

Use Your Computer

The beauty of having a computer right at home is that you can always find a way to exercise. Some of you may argue that it isn’t free because you have to pay for the internet, but you have to pay for it whether you exercise or not!

So, use your fingertips to help you find an exercise routine that fits your weight loss goals. The internet gives you access to a wealth of free exercise information in the form of videos, photos and step-by-step instruction.

By making an effort to become more physically active each day, you can worry less about spending money on traditional methods of exercise like hitting the gym or using a personal trainer. An overall more active lifestyle will make these free ways to get fit and lose fat, a natural part of life.

Regular exercise is only half of the weight loss equation. Read our Eat Stop Eat review to see how you can use intermittent fasting to break your poor eating habits.

Choosing a weight training program can be a complicated matter if you don’t have weight training goals. These goals will help you choose a weight training program that is right for you.

{You can have different goals and still weight train together.}

If you’re feeling especially motivated consider creating your own weight training program, designed with you and your goals in mind. Before you get out that sheet of paper however, keep reading to find out what features any good weight training program should have.

Warm Up

The warm up is an essential part of any workout, but especially a weight training program. Warming up serves two main purposes:

1. Warm up muscles to help prevent injuries during weight training, and
2. Insure you maintain the integrity of each motion by practicing with lighter weights.

When you begin each weight training session with a warm up you allow blood to flow into the heart, muscles and lungs so your body is prepared for rigorous exercise. By warming up your muscles before starting a weight training program you keep your body healthy so you can work out another day.

Your warm up should include at least 10 minutes of aerobic activity such as walking, bicycling or even jogging. To fully warm up you should do a practice set of weight training exercises with lighter weights to make sure you perform each movement properly to avoid injury.

Choosing Exercises

Arguably the most important aspect of creating a weight training program, you must choose the right exercises to help you achieve your goals.

Whether you want big bulging muscles or to simply tone your body due to recent weight loss, the exercises you add to your weight training program should help you get there. That being said, it is also important that your weight training program is well-rounded, working each muscle group evenly.

Because you should work each muscle group evenly, a weight training program to meet your goals will have varying weight limits and rest periods.

Exercises for the legs you may want to add to your weight training program include squats and calf raises. But you must also target your upper body, which should include exercises like bench presses, dips, curls and crunches.

These are easy exercises to include in your weight training program because they require very simple equipment—weights—that don’t require you to spend a lot of money to get in shape.

Sets & Reps

The number of sets you complete as well as the number of repetitions that make up a set will be determined by the goal of your weight training program. The number of repetitions you perform in each set will be determined by your goal; increase muscle size, greater endurance or improved strength.

Use this chart to help you determine how many repetitions you should perform in each set of your weight training program;

The number of sets you perform during your weight training program will always begin at the low end, increasing as your program advances. During the first week of your weight training program you will start with the smallest number of sets. This will allow you to reach your goals without overexerting your muscles and injuring yourself.

Starting Weight

One of the most difficult aspects of creating your own weight training program is knowing how much weight to start your program. The simplest answer is that you need to use more resistance (i.e. weight) than your muscles are used to. Furthermore you will have to continue to provide greater resistance as your muscles get used to the weight during each week of your weight training program.

{When you feel the burn on the last few reps…that’s enough weight!}

Your starting weight should allow you to finish the predetermined amount of reps, but only those reps. Your form should not lapse by the last rep, but you should feel some difficulty completing the very last rep.

If you can continue easily beyond your last repetition, chances are good that the starting weight for your weight training program is too low.

Progression

Progression is the weakness of just about every dieter on the planet. We all succumb to plateaus because what was once a hardcore, rigorous workout is now an easy weight training program that you complete with ease.

To avoid this demoralizing phenomenon requires progression, that is increasing the level of intensity within your weight training program so that you can continue to see results.

You can increase the intensity by adding more resistance (weights), completing more reps and sets or even by adding more challenging exercises to your weight training program. If free weights are becoming easier, consider cables or bodyweight exercises to give you the intensity you desire.

Cool down & Stretching

As important as your exercises are to an effective weight training program, so too is the cool down after each session. The cool down portion of your weight training program should include stretching to avoid any muscle stiffness.

When it comes to science, there are studies that say stretching and cool downs are effective, others indicate the opposite. One study in the Journal of Sports Medicine, indicate that stretching prior to a workout may help reduce injuries. However they all agree that a post-weight training program stretch or cool down routine poses no risk to your muscles. What does this mean, exactly?

Well it means that a proper cool down can help cool the temperature of your muscles and return your heart rate to normal after an especially intense workout, according to the Mayo Clinic.

Rest

Letting your body rest and repair is as important to your weight training program as the exercises you choose to perform and how much weight you start with. If you strip your body of rest days you are undoing all the hard work of your weight training program because it is during these rest days that your muscles grow and transform—the entire point of these exercises!

How do you give your muscles a rest?

For starters try to avoid working the same muscle groups 2 days in a row. This will give your muscles time to repair and become the muscles you’re training them to become. Your workouts are simply breaking down the muscles, while the rest & recovery period is allowing your muscles to expand.

Dedicate approximately 5 hours each week to your weight training program and spend the rest of the time creating a well-balanced diet and getting a proper night’s sleep.

Read our Eat Stop Eat review to see how intermittent fasting can help you eat so your weight training program is as successful as it can be!

All of us do our best to set goals and stick to them; whether at the office or in the gym. When your goal is burning fat, building muscle or increasing endurance it’s important to have clearly defined goals to help you achieve them.

{Sure it does burn loads of calories, but running isn’t the only way to get the body you want!}

When the topic is workout routines for men, what’s really important is to know your goal and know what exercises will help you achieve them. Keep reading for workout routines for men to incorporate into your exercise regimen.

Fat Burning

Let’s start with fat burning workout routines for men since that’s where so many of us often begin our weight loss journey. Unless you looove cardio, chances are that you want a workout routine that will help you build muscle while burning fat. Enter fat burning workout routines for men that help you build (lean) muscle mass while making sure you burn calories for the rest of the day!

Bench Press: The bench press is an ideal fat burning exercise for men because it allows us to work different upper body muscle groups at once. Be sure to use your maximum weight for maximum fat burning!

Squats: When it comes to fat burning workout routines for men, any good routine should mention squats. Much like the bench press to the upper body muscles, squats burn lots of calories while also building up muscle in the lower body muscle groups. Working so many muscles at once practically ensures that you’ll burn loads of calories with every set.

Walking Lunge: The walking lunge is another lower body/core exercise that helps not only build up, but also slim down. Keep your midsection tightened and focus on maintaining the integrity of the moves for a well-rounded fat burning workout routine for a man!

{Keep your back straight and core tight during walking lunges.}

Row: Use just about any variation of the row to work your back and burn fat at the same time. Adding the row to your fat burning workout routine for men will give you a complete fat burning workout.

Muscle Building Workout

Although fat burning should be your primary concern because those exercises build muscle as well, these exercises focus more on building muscle with fat burning as a side benefit. But this muscle building workout routine for men will have you staring in the mirror more than ever!

Chin-Up: This exercise should be added to your muscle building workout routine because it targets several upper body muscles. When you start from a dead hang—as you should—you increase your muscle building. Do at least 3 sets, with as many repetitions as you can up to 10.

Standing Calf Raise: The calf-raise has a double benefit of building leg and core muscles, while giving you greater balance and control. Be sure to hang on to something to prevent injury. Maximize this muscle building exercise for men by adding a dumbbell to the hand on the same side as they leg you’re working.

Push Up: Much like the chin up, the push up uses your body weight to strengthen and build muscles, while also burning fat simultaneously. This is an easy exercise that you can incorporate to any of your workout routines for men, and you can do them at home, work or the gym!

Deadlift: When your goal is to build muscle no exercise is more effective than the deadlift. Virtually all muscle groups are used to lift the weight or keep your body stable as you lift, meaning the deadlift builds overall muscle strength.  The most common deadlift is the Romanian deadlift, used by Olympian weight lifters, but this exercise must be performed properly to avoid injury.

Get the most of our these workout routines for men by following these tips:

• Avoid muscle (and mind) boredom by combining different exercises—targeting both upper and lower body muscles—for different workout routines for men.
• Perform variations of these exercises, like an elevated push up or bent over row.
• Rest no more than 60 seconds between sets.
• Perform workout routines at least 3 times each week.

Us guys are always on a quest for the ultimate six-pack, but too much information often puts us at a disadvantage. Find out how you can get abs to smile about by reading our The Truth About Six Pack Abs review NOW!

When it comes to building up chest muscles, not all chest exercises for men are created equal. Some exercises work better for some than others, it just depends on your goals and the steps you take to achieve them.

{Having fitness experts on your payroll helps, but so will these easy chest exercises!}

Since the chest is an area in which men all over the world seek to build, there are tons of chest exercises for men to accomplish a wide variety of goals. Keep reading to find 4 easy chest exercises for men that you can do just about anywhere!

Push Ups

When you need to build your chest muscles no chest exercise for men is easier, or more effective, than push ups. Choose whatever push up variation you like; wide-grip push up, one-handed push up, decline push up or Hindu push up. In addition to building up chest muscles, push ups are a great way to improve strength.

If you need to get a more effective chest workout, push ups are easy chest exercises for men that can be switched up to work different parts of the chest. The most important thing to remember about performing chest exercises is that proper form matters. Without proper push up form, not only will you have an ineffective workout, but you also put yourself at risk for injury.

Chest Dips

Chest dips are easy and perfect chest exercises for men that can be done easily at home or the gym. If you have a dip bar at home, or a piece of equipment that can hold your weight similar to a dip bar, you can complete this chest exercise for men in the comfort of your own home.

Performing chest dips is an easy way to work your muscles and test your strength in relation to your body weight.

To do: Keep arms straight with your shoulders directly above your hands on the dip bar. With your knees and hips slightly bent, lower your body down until you feel chest and shoulders stretch. Then push up with your arms until they’re straight.

{Proper form is the key to successful chest dips.}

Bench Press

The bench press, like push ups, are effective chest exercises for men that can be done easily at home or in the gym. With the help of a bench, a bar and a dumbbell or barbell with weights, you can strengthen and tone chest muscles effectively. For many, the bench press is the go-to chest exercise for men because it’s up to you to determine how much weight you life, therefore how much upper body strength you have.

The reason bench presses are considered one of the best chest exercises for men is that it builds muscle and strength in one exercise. When you need a stronger upper body, consider the adding the bench press into your strength training workout.

Avoid injury during the bench press by adhering to the following tips:

• Prevent the bar from slipping by keeping your thumbs wrapped around the bar.
• Get a spotter so you have back up if you push yourself too hard.
• Don’t forget to breathe during each repetition to maximum effect.
• Gradually add weight as your bench press form improves.

Chest Fly

Most guys I know have a bench with weights in the home, yet so few utilize the chest fly to improve muscle strength. The chest fly targets pectoral muscles, but your biceps will also feel the burn. As far as chest exercises for men go, the chest fly can be done with barbells or cables if you want greater resistance.

Sets vs. Reps

To get the most out of these easy chest exercises for men, remember that one set of 10 repetitions isn’t likely to garner you the results you want. Building muscles and strength through chest exercises takes time and work, which means that you should perform these exercises regularly to see positive results.

Struggling to get at least 3 workouts in each week? Read our Turbulence Training review to find out how 3 days a week can transform your body!

Every man and woman I know is constantly searching for ways to flatten and tone their stomachs. They do outrageous stomach exercises that would make contortionists blush, only to have that little bulge protruding out of your tightest shirt or hanging below your hottest beach trunks.

{This requires incredible stomach muscles, but this isn’t the way to get them!}

There’s a reason why exercises for stomach muscles don’t work—your stomach is not a muscle! Keep reading to find out which exercises for stomach muscles really work!

Stomach Anatomy

Before you can learn which exercises for stomach muscles will actually work, you need to know what you’re working out. What we call stomach muscles is really our abdominals and core.

Exercises for stomach muscles—which is actually part of your digestive tract–will help you pass gas, but they will not give you a flatter, toned tummy. What you really want to do in terms of exercises for stomach muscles is work your core and abdominal region.

By working your abdominal muscles and core you can have a fully toned abdomen that looks good from all angles. An added bonus is that exercises for stomach muscles that work the entire region give you muscles without lower back pain.

Running

Running is one of the best exercises for stomach muscles because it helps you burn lots of calories, which is key to having a spectacular mid-section. Running burns anywhere from 500 to more than 1,100 calories per hour depending on your running speed, and although all that fat won’t come from your stomach, this is an exercise that will work well for stomach muscles.

Since there are no “stomach exercises” per se, exercises for stomach muscles will include activities like running that require you to keep your core contracted just to keep you balanced. This is yet another way in which running helps build abdominal muscles.

Kickboxing/Martial Arts

Remember a few years ago when TaeBo was all the rage? Well dust off those tapes and reintroduce Billy Blanks to your world because kickboxing and martial arts are great exercises for stomach muscles. The movements required during kickboxing—pulling down your arms and kicking motions—work your abdominal muscles.

Because kickboxing and martial arts requires you to keep your abs tightened, they are excellent exercises for stomach muscles. Kickboxing and martial arts combine a mixture of aerobic and resistance exercises that are perfect for lean & toned stomach muscles. Kickboxing or martial arts are great exercises for stomach muscles because they eliminate abdominal exercise boredom while giving you a rigorous workout that requires…tight abdominal muscles!

Bike Crunches

Yes, crunches can be boring and sometimes uncomfortable, but they can also be truly effective exercises for stomach muscles. Bike crunches specifically are great for the entire abdominal region because they employ the core and abdomen to complete each crunch.

When you complete bike crunches your lower body is riding a bike while your upper body is performing exercises for stomach muscles! Its one great exercise that does double duty, working both the upper and lower abdominal muscles. The side to side motion required of Bike Crunches makes sure your oblique abs are getting sufficiently worked out as well!

Here are a few 5 minute abdominal exercises!

Baseball/Softball

When you’re looking for exercises for stomach muscles but you don’t want to spend all day doing boring abdominal exercises, consider a few innings of baseball or softball.

The motions involved in baseball & softball—pitching, hitting and throwing—will help improve your core muscles. Baseball is a good way to have fun while still exercising stomach muscles. When you factor in the running involved in baseball and softball, you can see why baseball and softball are effective exercises for stomach muscles.

Each step of play in baseball and softball in some way works your abs and core muscles. When you pitch, hit or throw the ball you should keep your core tight for maximum effectiveness. This will give your muscles a workout through each inning. Baseball and softball are great exercises for oblique stomach muscles, and the longer you play the harder your midsection will be worked!

Everything Else

There are plenty of exercises for stomach muscles that don’t require you to lie on your back and strain your neck, but those neck-straining abdominal exercises do work effectively. When you enjoy a sport or a simple walk, keep your abs tightened so they’re always getting worked.
Remember that a well-balanced diet is also part of the flat stomach equation. There are other lifestyle habits you can change to help you burn belly fat.

Read our Truth About Six Pack Abs review so you can find out why your six pack quest has been an ongoing journey!

BIO: Rafi Bar-Lev blogs about fitness tips over at Passionate Fitness, where he recently wrote about how to gain weight fast without fat. Check it out!

Here are 5 easy ways to get a beach body:

1. Sprint. Many people like to go on long distance runs before the summer – but the truth is that sprinting is far more beneficial for getting a beach body. First, it tightens up your lower body. And secondly, sprinting has been shown to increase the fat burning capabilities of your body more (for the time invested) then running. Try working your way to doing 8 sprints with 30 second breaks in between at the beach.

{Here’s great motivation to get you started!}

2. Cut out carbs a month before beach-time. There are tons of overly complicated diets out there, but how about something simple to do right before beach time. Just cut out most of your carbs (bread, potatoes, etc.). Sure, it’s not the easiest thing on this list, but just doing it a month before beach time will make you look amazing at the beach.

No carb recipes found HERE!

3. Swim. Have you ever seen a professional swimmer that doesn’t look good? Swimming is great for getting that super lean look, with visible abs and muscle definition without getting too big (for men or women.) It also helps encourage you to control your eating, since nothing makes you watch your weight like knowing you’ll often be in a bathing suit!

Another interesting thing about swimming is that you can control the kind of workout you do, depending the day. Varying between high intensity and low intensity is a great way to switch up your workout. One day you can have a long, slow, relaxing swim and the next workout you have you can swim as hard as you can with intervals.

If you’re not a great swimmer – don’t worry about it, it’s even better! People who aren’t good swimmers end up needing to use more muscle to swim, so not only will you become a better swimmer – but you’ll also get in even greater shape faster.

4. Take up a physical hobby. Karate, soccer, or whatever – it doesn’t matter. Taking up a physical hobby is a great way to get in shape. Not only will the physical activity help you, but you’ll be encouraged to workout outside of it to keep in shape and help improve yourself at it. I see people working out all the time to increase their athleticism – and it helps you get more excited about the results you see than just getting a beach body.

Another great thing about taking up a physical hobby is that if you decide to do competition, you’ll naturally start working out to increase your skills. People who are passionate about competing try to stay in shape year round to be at their peak, so it’s a great way for you to have another excuse to stay in shape.

5. Work out with your partner. Working out with your partner helps both of you stay motivated and focused on getting a beach body. Try doing sit ups on an exercise ball for your core, and throwing a football or any kind of ball when you complete the sit up. It helps increase your coordination and is an excellent core workout.

You can also try helping each other complete exercises like pullups by pushing each other up to complete the exercise, and help encourage each other. Running together is also another fun activity you can do with each other. If you can find a nice running trail to run together on – even better!

Also, hiking is a great way to keep in shape with your partner. Chances are there are beautiful hiking locations near where you live that you’ve never seen before. Now is a great chance to visit all of the close locations twice a week and get some good hikes in. Not only is it a great way to get in shape, but it’s a lot of fun as well! 

When it comes to getting the six pack abs you’ve always wanted, we here at TFLA try to give you as many exercise options as possible. The same old crunches and leg lifts can only take you so far before boredom sets in. Today, we’ve come up with a few sports that, when done correctly, are the perfect six pack abs exercises.

{Killer abs like these require a lot of work and loads of laps!}

Keep reading to find out which sport will help you get the six pack abs that’ll make others green with envy!

Yoga

Forget what you think you know about yoga and keep an open mind because yoga is a great six pack abs exercise that helps give you a strong core. The static poses and focus on bodyweight exercises and breathing helps give you a solid foundation to begin giving your abs a hardcore six pack abs workout!

Six pack abs exercises like mountain tilts and the triangle pose are great yoga exercises that strengthen the core and abdominals. Even if you feel that yoga is too calm and relaxing for an effective six pack abs exercise; give it a try. If you don’t love it, there are dozens of other sports you can do for six pack abs!

Skiing

Skiing is a great activity that gives your abs a good workout. Specifically cross-country skiing is a great cardio exercise, but it also an amazing six pack abs exercise. The up and down motions made by your arms and twisting torso strengthen your abdominal muscles as you work to made yourself glide over the snow.

Cross country skiing is a great full body workout as well because the cardio aspect burns hundreds of calories per hour. Don’t take my word for it though; see how sore your abs feel after a day of cross country skiing as your six pack abs exercises.

Kayaking/Rowing

Water seems to provide an ideal environment for six pack abs exercises. Everyone is well aware how effective swimming is for strengthening abdominal muscles, but other water sports like rowing and kayaking have proven highly effective six pack abs exercises.

The rotation of the abs in kayaking provides plenty of exercise for toning the obliques, which is an important part of six pack abs exercises. The power required to paddle a kayak strengthens abs as well as core strength.

Rowing requires your body to perform different motions, but rowing is another activity that helps you achieve six pack abs. Rowing tightens abdominal muscles and strengthens the core by performing a constant rowing motion. Machines at your local gym, called rowing machines, are an effective alternative for six pack abs exercises.

Soccer

One look at David Beckham and there can be no doubt that playing soccer will suffice for six pack abs exercises. Besides all the running that soccer involves (futbol for my non-American friends!), heading a ball and quick changes of directions are all signs of a powerful core and well-sculpted six pack abs.

{He doesn’t believe a lot of factual things, but he does believe that soccer is a great six pack abs exercise!}

Running and kicking simultaneously while changing the direction of the ball gives you six pack abs exercises that’ll leave you sore in the morning. Even recreational soccer players like you and I can get a good round of six pack abs exercises by participating in a game of soccer.

Running/Sprinting

Whether you like to run at a moderate pace or sprint like the wind, these are both incredibly effective methods of performing six pack abs exercises. The pumping motion of the arms during running or sprinting works the oblique muscles while the bending motion of the hips works the lower abdominals and core.

Running or sprinting is a superb form of cardio exercise that has the added benefit of burning and strengthening your core. When you don’t have time to alternate between strength training and cardio workouts, choose a long run or an effective sprint to get six pack abs exercises and a full cardio workout!

These are just a few sports that can help you achieve six pack abs. Alternate between traditional abdominal exercises and six pack abs exercises and activities for a well-rounded abdominal workout. Don’t forget the importance of a healthy & well-balanced diet to achieving six pack abs.

Wanna learn more about achieving that elusive six pack? Read our The Truth About Six Pack Abs review…it’ll change how you work your abs!

Most people think that losing weight requires you to pretty much starve yourself. Unless you eat like its Thanksgiving everyday, nothing could be further from the truth.

[Unless you eat like this every day, you won't starve on a 2,000 calorie diet.]

Eating for weight loss means limiting caloric intake to create the calorie deficit required for weight loss. Keep reading to find out how to lose weight on a 2,000 calorie diet!

Know Your Food

Losing or maintaining weight on a 2,000 calorie diet requires you to know what you’re putting inside your body. The first thing you need to know is how many calories are in the foods you eat. If you love to grill burgers, find out how many calories are in a burger so you know how frequently they’ll be allowed on a 2,000 calorie diet.

Losing weight also requires you to actually read the nutritional labels. Most labels give information based on a 2,000 calorie diet so you can see how much salt and fat from calories you consume. Information such as this is crucial to weight loss and it’s provided on the outside of most foods. Can’t get easier than that, can it?

Pay Attention to Serving Sizes

The biggest mistake you can make on a 2,000 calorie diet is ignoring serving sizes on food labels. The money has been spent on the ink so you may as well glance at it. Adhering to serving sizes will make sure you consume no more than 2,000 calories a day. Measure your pasta—even whole grain pasta—before tossing it in the water because those calories really add up.

[Weigh your pasta to exact measurements to stick to a 2,000 calorie diet.]

You’ll notice that living on a 2,000 calorie diet isn’t as difficult as you thought once you listen to the labels. Just because it seems like it’s not enough food doesn’t mean its not. Your 2,000 calorie diet will be much easier with measuring cups & spoons and a kitchen scale. Measuring your meat before you cook it will help you save so many calories you’ll smack yourself for not doing it sooner!

Watch Out For Fat

A diet that’s high in fat will do nothing to help you stick to a 2,000 calorie diet. One gram of fat has 9 calories so paying attention to how much of your daily calories come from fat will help you cut down on calories. Reducing your fat intake will help with fat loss and overall health.

Exercise

A 2,000 calorie diet allows a normal size human enough food to keep energized throughout the day without making you sluggish. The best way to lose weight on 2,000 calories is regular exercise. Burning 3,500 calories per week will allow you to lose 1 pound a week for healthy weight loss and the only way to create that kind of deficit healthilyis to burn it off!

Whether you prefer a game of soccer or interval training or weight lifting, regular exercise is vital to weight loss. And those of you out there who consume way more than 2,000 calories currently will experience a lot of weight loss initially as your body adjusts to not overeating. After a few weeks, you too will notice an average weight loss of about 1 pound per week.

[Running...its a great excuse to hit the beach!]

How you get your exercise and how frequently you workout will determine how much weight you lose on a 2,000 calorie diet. But remember that just to lose one pound you have to lose 3,500 calories, which is an average of 500 calories per day.

Before You Begin

Starting a new way of eating can be difficult, especially when you still crave food that’s bad for you. But a 2 or 3 day fast can help you break your addiction to food and give you a great chance to experience long lasting weight loss.

Don’t take my word for it, read our review of Brad Pilon’s Eat Stop Eat!

When the subject is push ups most guys have 2 different mindsets:

1. Real men do push ups on the floor…with their knuckles!…or
2. Push up stands are a viable option to maintain proper push up form.

[Watch a real man do lots of push ups and gain almost no muscle...do ya see?]

Ok, so maybe not all ‘real men’ do push ups on their knuckles but you get my drift. In this article we’ll discuss the merits of push up stands and see if there are any disadvantages to using them.

Why Push Up Stands?

Push up stands have proven useful for a variety of reasons, most commonly because they are a great way to perform upper body exercises when recovering from injury. Wrist or elbow injuries make doing traditional push ups difficult and painful, so rather than not exercise plenty of physically fit people take help from push up stands to get the job done.

Push up stands are also helpful for those new to exercise. Push up stands help maintain proper push up form to make sure your muscles are getting the maximum workout each time you lower your body. Beginners often make form mistakes that can lead to injuries, and using push up stands can reduce that problem. Push up stands also work well for ladies in need of an upper body workout, even when doing the ‘girl push up’ push up stands help maintain proper form.

So far, looks like the “real men” are losing to the real men who understand workout and sports-related injuries!

Using Push Up Stands

Even if you don’t have injuries or problems with your push up form, push up stands are easy to use. Just like traditional push ups, push up stands allow you to tighten or widen your grip to work out different muscle groups. Certain commercial push up stands swivel to alleviate even more pressure from the wrists. Push up stands provide for an effective workout the same way traditional push ups do, except with a bit more stability.

Whether you perform push ups on your knees or toes, push up stands are a helpful way to complete your upper body workout.

Cost

In this age of expensive workout equipment and even more expensive diet products, it’s refreshing to see that push up stands are still reasonably priced. The smart shopper can easily find half a dozen push up stands under $20. The cost of your push up stands will be determined by your push up needs. The good news is that the way push up stands are packaged makes them easy to test in the store before you buy.

[Push up stands can help you accomplish many upper body goals.]

When compared to costly weightlifting equipment, push up stands give you an equally effective workout at a fraction of the cost. Besides, using your body weight is just as—if not more effective—than using weights.

Push Up Stands—Yay or Nay?

Definitely yay. Push up stands are an effective workout tool that inexpensive and allows you to complete an upper body workout when and where you can. In addition, push up stands allow you to remain slightly active when an injury has sidelined you.

The point of working your arms, chest, shoulders and core is so they can be tight and fit. You can do 1,000 push ups but if the form isn’t correct then your muscles won’t receive much benefit. Using a push up stand allows you to make sure each push up is done with proper form. When those wrists are trembling from your weight underneath you, it’s easier to focus your mind on keeping your back straight and your butt low.

Below are just a few exercises you can do with push up stands!

The truth is that push up stands and traditional push ups are both effective ways to achieve an upper body workout. Choose which method is best for you and add it to your exercise regimen. Alternate days using push up stands and then not using them to see which gives you the best workout.

You’ve got your strength training covered so read our Fat Burning Furnace review and find out what you can do to burn more fat!

Stomach fat is many things, among them annoying, ugly and impossible to lose. Worry no more, for there are steps you can take to make losing stomach fat easier than it has ever been!

[Being a cartoon character is the only way to stop worrying about losing stomach fat!]

All you have to do is make a few small changes to your life and ridding your body of that pesky stomach fat will just another goal to accomplish. Weight loss is never easy, but we’ve come up with a few tips that will make losing stomach fat easier.

Count It Out

Eyes always roll when I mention diets because people hate food restrictions. The bad news is that losing stomach fat cannot occur without some changes in your daily diet. Changes to you diet means reducing or eliminating certain foods, while adding others like fruits and vegetables.

The key to losing stomach fat however, is to seriously cut down on how much junk you eat. The first place you should start is with snack foods. Get rid of big Family Size bags of chips and cookies and get individual packs. Sitting a huge bag of chips on the sofa next to you is like an open invitation to eat the whole thing, by counting it out, or only eating what the serving suggestion is. This will help you eliminate unnecessary calories that occur from overeating, and a calorie reduction is how weight loss happens.

A well-balanced diet that has fresh fruits and vegetables will satisfy you without adding unnecessary fat and sugar. Whole grain foods will really help you control how much you eat because they make you feel more satisfied with a smaller amount of food. Lean meats and beans are will also make losing stomach fat even easier.

Go To Bed

Your success or failure in losing stomach fat has a lot to do with your sleeping habits. Successful weight loss requires you to be of sound mind and body for most of the day. When you don’t get enough sleep your mind isn’t sharply focused and you’re twice as likely to make unhealthy decisions. A tired person will choose the elevator over the stairs, a cupcake over a fruit cup and a night on the couch over a few hours at the gym.

[If this is too much for you, how're you gonna make it to the gym?]

In addition to bad decision making, getting enough sleep each night gives your body the times it needs to recharge to function properly for the next day. When you don’t get enough sleep your body incorrectly assumes its stress and often makes the decision to store the cortisol rather than burn it. Losing stomach fat will be easier if you get 7 to 8 hours of sleep each night.

Water

It doesn’t matter what you think about water as long as you drink it. Water is essential for all types of weight loss, but especially for losing belly fat. Besides flushing out toxins, water gives your body life. It keeps you hydrated so that you don’t bloat up like a hot air balloon.

Water also makes bowel movements easier, and nothing makes a stomach look bigger than being full of crap! Pardon the imagery, but water helps your body function as it should, which makes losing stomach fat easier. Water alone won’t expedite your weight loss, but drinking enough water each day will help in your quest to lose belly fat.

Don’t Force Yourself to Exercise

Losing stomach fat requires you to be active! Whether its playing tennis to get a good upper body workout or taking a long with a few friends, getting moving is about being out and enjoying life without always eating. When you get used to leading a life of activity, going to the gym or scheduling time for regular workouts will become easier. By being active on a regular basis you’ll feel almost restless on days when you’re less active.

When you do decide to have a traditional workout, an exercise regimen that includes both strength training and aerobic exercises—combined with improved eating habits—is the most effective method for losing stomach fat. It really doesn’t matter what kind of exercises you do as long as you’ve created that calorie deficit for weight loss. Go the gym, play your favorite sport or do things that get you off the couch and get movin’ around and watch the stomach fat melt away!

Reduce Portion Size

Reducing portion size is probably one of the most difficult aspects of losing stomach fat. Your stomach has gotten bigger and takes more food to fill it up, however eating isn’t supposed to “fill you up”. You should feel satisfied after a meal, not stuffed to the brink of explosion.

[Sure portion sizes have gotten bigger...but do you really have to eat the whole thing!?!]

The only way to see your belly begin to shrink is to eat less (and exercise more) so your stomach actually has an opportunity to shrink. Losing stomach fat means only eating as much as your body needs to sustain itself. When you eat, don’t allow food to be falling off the plate—that’s the number one sign that you’re eating way too much.

Eat less food and losing stomach fat will be easier than you thought. The difficult part is to keep the tiny tummy you worked so hard for!

Read our The Truth About Six Pack Abs review and get even more tips to make losing stomach fat less of a headache and more of reward!

When we work our chest muscles most of us have the goal of building mass. We want those big huge Terminator muscles and we want them now…but how do we get them? On the other side of the spectrum are those looking to slim down in the chest area so the pecs are the star of the show.

[When you get the best chest workout, you too can flaunt your stuff on the beach!]

The question both have is what is the best chest workout to give me the chest I want? The answer is, keep reading to find out!

Warm Up Sets

Working your chest muscles is an incremental process that will take some time, which is why warm up sets are so important. Warm up sets let chest muscles warm up in preparation for the more rigorous chest workout to come. In addition to preparing chest muscles to work harder, warm up sets help prevent injury. If you want big chest muscles or more visible ones, warm up sets get the muscles used to the activities of the day’s chest workout.

The other reason the best chest workout for your fitness goals includes warm up sets is that these sets allow you to lift more weight so you can build more muscle or burn more fat. If the first set in your chest workout is your real first set, how thorough of a workout do you really think you’re getting?

Make the first few (at least 2) sets of your best chest workout, warm up sets. Start with a much lighter weight and complete more repetitions per set. This way when you get to the meat & potatoes of your chest workout, you’ll be ready to lift more weight with fewer reps.

R & R

Getting the best chest workout isn’t about rest & relaxation; it’s about rest and recovery between sets. So many fitness “experts” and enthusiasts have opinions about resting between sets. Some recommend resting no more than 1 minute between sets while others swear it ruins the effectiveness of a good chest workout.

[There's no shame in resting between sets so your muscles can recover...it's what ALL the big boys do!]

Getting the best chest workout for your fitness goals means resting for a maximum of 1 minute—more if you really, truly need it—to allow your body to recover slightly before the next set. Why, you ask? Well for starters a recent study indicated that resting 1 minute or less between sets is ideal for hypertrophy, or building muscles. This is attributed to higher levels of growth hormones released during moderate-intensity chest workouts with a 1 minute rest interval.

Shorter periods of rest & recovery—1 minute or less—will allow you to get the best chest workout you can to achieve your chest goals.

Stretch

Just like warming up before the workout begins, the best chest workouts will always include stretching before, during and after. If that seems like a lot of stretching, imagine the pain your body will be in when you wake up the next morning stiff and aching all over. Stretch for about 5 minutes before you begin your chest warm up sets just to get the blood circulating. Then give your muscles a light stretch during your rest & recovery periods just to keep those muscles as flexible as possible. A loose body is not quite as prone to workout injuries.

When you’ve completed your best chest workout for the day, another 5-10 minutes of stretching will cool down your muscles and prepare them to recover before your next chest workout!

Keep It Interesting

At TFLA we believe variety is the spice of life when it comes to pretty much most things, but especially when it comes to exercise. Getting the best chest workout for your fitness goals means performing a diverse group of chest exercises that work the pecs from varying angles. Whether you need to bulk up or slim down, the best chest workout should include exercises that target both upper and lower pectoral muscles.

[Use your workout equipment to keep your chest workouts interesting & effective!]

Give your chest workout a little variety by switching it up. If you use the bench press for your first chest exercise, change equipment for the next exercise. There are plenty of chest exercises and variations to ensure you get the best chest workout possible every time.

Even if you don’t change the equipment, change the angle to work a different part of your chest. Those of you partial to the barbell bench press should look into more options than the flat press. Both barbell and dumbbell press can be done on an incline or decline to work a different part of the chest. Adding the incline or decline option will ensure you work the entire chest for the best chest workout you’ve ever had!

Now that you have the information and tools to get the best chest workout to achieve your fitness goals, it’s time to work on a well-balanced diet that will let you show off those sexy pecs. Read our Diet Solution Program review for a quick lesson in healthy eating.

There’s this guy at my gym and he has the hugest triceps I have ever seen on a non-cartoon person. Well he swears that the dip bars at the gym—and his home—give him a complete upper body workout.

[When someone with arms this big tells you how to work the upper body...you listen!]

I was skeptical to say the least, but then I began to think that maybe ‘Hulk Arms’ was on to something. Could it be that dip bars really do facilitate a full upper body workout? Keep reading to find out.

What Are Dip Bars?                                                                                                                     

For those of you who don’t know, dip bars are exercise equipment traditionally used to perform tricep dips. By using a little imagination however you can use dip bars to work your chest, abs, shoulders and back. Depending on how you prefer to get your workout, there are a wide variety of dip bars available for home use.

Dip Bar Exercises

In addition to tricep dips there are actually quite a few upper body exercises you can do with dip bars.

Push ups do a great job working triceps, shoulders and chest muscles when done correctly. Using dip bars can help you maintain proper push up form for a more effective workout. How exactly you perform a push up using dip bars will depend on which dip bar you are currently using. Doing dip bar push ups is a good beginner exercise for those who are unable to support their body weight.

[This traditional dip bar is most commonly found at gyms, but smaller versions are available for the home.]

Pull ups are another effective upper body exercise that can be done using dip bars. Proper form will be dictated by the dip bar you use.  Just remember that the palms are facing toward you when pull ups are performed. Using dip bars for modified pull ups is an easier way to start developing upper body strength.

[This home dip bar illustrates how simply push ups can be performed, among other exercises.]

Leg raises and knee lifts work abdominal muscles and by reversing your tricep dip position, you can do them using any of the dip bars currently on the market. Leg raises require you to keep your arms steady and abdominals flexed as you lift for the most effective abdominal workout. Work dip bars the same way you would any other piece of workout equipment, and don’t skimp on those reps!

Of course dip bars are wonderful for any type of dip exercise you need to perform. Work your triceps or bicep muscles on dip bars to tone. Grab a dip belt so you can add weight for a hardcore upper body workout using weights. The versatility of dip bars makes them a cheap and easy way to effectively work your upper body muscles.

But Do They Work?

Dip bars do allow for an effective upper body workout, more so if lifting your bodyweight isn’t a problem. But with all exercises, the effectiveness of your upper body workout using dip bars will depend on several factors:

• How frequently do you exercise?
• Do you maintain the integrity of each move?
• Is your diet well-balanced and healthy?

This doesn’t mean that at some point you won’t outgrow the dip bars, but until that day comes they are highly effective. When performed on a regular basis and correctly, dip bar exercises can help improve overall strength and build upper body muscles.

Before you decide to buy a dip bar, try out the one at your local gym to see how you like it. If you feel the dip bar can help you achieve upper body goals, find one you like and can afford and get started.

Using dip bars is much easier when there’s less of you to lift. Read our Turbulence Training review for tips on how to lighten your load!

Let’s face it, other than to lose weight, men and women have very different weight loss goals. In the man’s world his goal is go lose the fat and get big muscles. The woman’s weight loss goals include getting small and maybe toning a few key areas.

[Focus more on workout routines for women instead of how to do HIS workout and not get big bulging muscles!]

Well creating regular workout routines for women is an important factor in weight loss. An effective workout routine should include aerobic exercises and strength training for women, so keep reading to find out which workout routine is best for you!

Creating Workout Routines for Women

An effective workout routine needs to have both aerobic and strength training exercises included. Successful weight loss relies on burning fat, while looking good requires muscle toning. Since both are essential, the first step in creating workout routines for women is to come up with a list of exercises for both types of training that you can, or are willing to do.

Your list will allow you to pick and choose which exercises to perform and when so you never grow tired of boring workout routines. Keep in mind exercises that require equipment as opposed to those you can do at home, or in the park with a workout buddy.

Cardio

Cardio workout routines for women should focus on exercises that are intense and will help burn away fat. Regular cardio exercise is essential for any woman whose workout goal is fat loss. The good news is that whether you prefer the gym or the great outdoors, there are tons of cardio options for your workout routines.

If you’re a gal who loves to compete there are plenty of sports out there that’ll burn fat while you wipe the floor with your opponent. Cycling, tennis, basketball, volleyball, and even running are good exercises that will get your heart pumping and your metabolism working hard!

[Easy workout routines for women means forgetting about being prim & proper and get dirty! If you aren't sweating, you aren't working hard!]

Strength Training

The point of strength training workout routines for women is to build overall strength and tone muscles so you don’t have that unsightly flab each time you move. Strength training generally requires free weights, dumbbells, or resistance bands to create the resistance needed to strengthen your muscles.

Ladies, please don’t worry that strength training will make you look like a female bodybuilder; you’d have to consume thousands of additional calories for that to happen. Strength training for women requires smaller weights that don’t help with muscle growth, only with muscle strength. Wouldn’t you like to open up that jar on your own? Well strength training can help you do that, without making you look like a girl who can open a jar on her own!

Workout Routines for Women

Now that you have an idea of the types of exercises that should be included in workout routines for women, its time to take a look at a few examples. Your workout routine should look similar to these on a regular basis for successful and long-term weight loss.

Day One:  Cardio & Core

5 minutes of stretching
Bicycle Crunches – 3 sets of 12-15 repetitions (variations click HERE)
Captain’s Chair—2 sets of 12-15
Elliptical Machine-45 minutes (doubles as abs & cardio!)
10 minute Cool Down/Stretch

[Workout routines for women will give YOU the best body you can have...not someone else's body.]

Day Two: Cardio & Upper Body

5 minutes of stretching
Bicep Curls-3 sets
Dumbbell Raises-3 sets
Cable Pull Downs—3 sets
Running or Bicycling—30-45 minutes
10 minute Cool Down/Stretch

Day Three: Cardio & Lower Body

5 minutes of stretching
Forward Lunges—3 sets
Squats-3 sets
Calf-Raises-3 sets
Tennis/Hiking/Swimming-1 hour
10 minute Cool Down/Stretch

Remember that these workout routines for women only work if you allow your body to rest between workouts, and perform each exercise correctly. When you’re feeling bored with your current workout routine, change them up and try something new.

Even if you aren’t bored with your workout routine you should switch it up so your muscles don’t get bored. Adding new exercises to your workout routines for women will force your body to work harder to complete each set and harder working muscles means a more effective workout. 

The more you know about weight loss the better prepared you’ll be to make it happen. Find out how effective just 45 minutes of exercise is by reading our review of the Turbulence Training fat loss program.

When it comes to finding the right piece of equipment to help work the abs, sometimes the simpler it is the better. Not all exercise machines need to be difficult to assemble and virtually impossible to use. The best equipment allows you to do most of the work for a more effective workout.

[Getting  the abs you want through pull ups shouldn't be a head-scratcher.]

Pull up exercises are a great way to build core strength, back and upper body muscles. This often ignored exercise can vary greatly to give you a complete workout. Keep reading to find out how pull up exercise can get your midsection into tip-top shape!

Pull Ups vs. Chin Ups

When we talk about pull up exercises, all variations are included, even chin ups. Pull up exercises are performed with your palms facing away from you and predominantly work the back muscles. Chin up exercises on the other hand, are performed with palms staring straight at you and require the biceps to do most of the work.

Personally I don’t think one is easier than the other, however pull up exercises work the back muscles more and very few people don’t work their biceps enough. Whatever you call them, just know that one little pull up bar can really help your abs achieve ‘look at me’ status.

Basic Pull Up Exercise

Before you can use pull up exercises to enhance your upper body beauty you have to be able to perform a proper pull up. To do a traditional pull up exercise;

1. Grip the pull up bar with your palms facing away. Choose a narrow or wide grip based on which upper body muscles you intend to work.
2. Begin in starting pull up exercise position by hanging, using the proper grip.
3. Lift your body using your back and core until your chin is above the pull up bar.
4. Lower yourself down to starting position.
5. Repeat 2 or 3 sets of eight repetitions. Feel the burn!

[How do you think Arnold got his arms so massive? Proper pull up exercises also gave him awesome abs!]

Pull Up Exercises

Everyone—even Ryan Reynolds—could use a few more effective core exercises to add to their exercise regimen. Using varied pull up exercises to strengthen the core is a great alternative when injuries prevent traditional crunches from being effective.

Knee Lift

The knee lift is performed like standard pull up exercises, only in reverse. This pull up exercise works the hip flexors and the abdominal muscles. Keep your movements controlled for the most effective core workout.

Straight Leg Lifts

Straight leg lifts are another effective pull up exercise for abs. More intense than the knee lift, straight leg lifts require your abs to do pretty much all of the heavy lifting. To perform the straight leg lift grip the bar with your palms facing away from you and arms shoulder width apart. Perform step 2 of the traditional pull up exercise with your legs behind you. For step 3 lift your chin above the bar while lifting your legs straight up as high as you can. Lower yourself and repeat all reps in every set.

Twist Ups

Twist ups are yet another pull up exercise that works the core area generally and the obliques specifically. Twist ups will require more strength than traditional pull up exercises, but do as many as you can with each set and you’ll steadily improve.

Performing twist ups are slightly different from the other pull up exercises, but they are highly effective!

[Vary the grip and arm position to use pull up exercises to target different muscle groups.]

1. Hang from the bar gripping your hands in whatever way feels most comfortable.
2. Lift the knees up to your chest, or as close as you can get.
3. Turn your knees to the left and then to the center.
4. Turn knees out to the right and back to center.
5. Lower your body back down to starting position.
6. Repeat, performing as many reps up to 8 as you can.

Don’t let that pull up bar haunt you every time you walk by it and don’t let it go to waste either! That little bar can help you achieve an effective upper body workout anytime you want it. Whether you want to work the abs, back, chest or shoulders there are pull up exercises that can  help.

If you have trouble starting out just be persistent and work on building strength. Doing as many as you can will garner more results than doing none, so what are you waiting for?

Abs are never easy, but they don’t have to be impossible too. Read our The Truth About Six Pack Abs review and get the information you need for truly awesome abs!

When we think of Ryan Reynolds we often think of the goofball from Van Wilder or The Proposal, but one thing Reynolds is dead serious about is his workout routine.

Preparing to shoot his upcoming film, Green Lantern, Ryan Reynolds workout routine included a combination of aerobic and resistance exercises. To maintain endurance for his workout routine after a long day of shooting, Reynolds modified his diet to accommodate his schedule. Since you are but a mere mortal, you can modify Ryan Reynolds’ workout routine to get your body in superhero shape!

[Ryan Reynolds workout routine proves that there is a time for play and a time for exercise!]

Ryan Reynolds Workout Routine—The Basics

The first thing everyone wants to know—other than how to get his killer abs—is how frequently he works to get his body so fit. To prepare to fight bad guys as Green Lantern Reynolds worked out just about every day for 90 minutes. Whether or not you choose to completely mimic Ryan Reynolds workout routine, sticking to your routine is the best way to get buff.

Reynolds trainer Bobby Strom has bragged that while training for Green Lantern, Ryan Reynolds daily workout routine was never repeated. His body never got used to a routine so his muscles were always working at 100%. Before you balk and how much time it’d take to come up with different workout routines every day, keep reading. This is about Ryan Reynolds’ entire workout routine…not just the basics!

Alternating Muscles

While everyone has an opinion about working muscles in isolation, Ryan Reynolds workout routine did precisely this. Strom has been quoted as saying that working opposing muscles each day gave Reynolds a full body workout each week. That’s refreshing since most guys try to get a full body workout each day! I guess discretion is the better part of valor!

In a previous article about Ryan Reynolds workout we showed a workout similar to his Green Lantern workout. What we’ve since learned is that isolating muscles was just the start of getting in excellent physical shape.

Focus Focus Focus

The key to Ryan Reynolds workout routine was dedicating the majority of each day to one muscle, like the core or legs, and then give minimal focus to an opposing muscle group. Let’s say 70% of Monday’s workout is dedicated to working the abs, the remaining workout routine would include light dumbbell work on the arms.

With Monday dedicated to abs, Ryan Reynolds workout routine on Tuesday would focus heavily on upper body work—no abs—and some light lower body or core work. By creating Ryan Reynolds workout routine this way, Strom let each muscle group relax and focused on another muscle group altogether.

[Looking like a superhero meant a tailored workout routine so Reynolds could move like one too!]

The key to this type of workout routine however is that you workout regularly. If you exercise sporadically you’ll always be starting from the beginning with exhausted muscles.

Ryan Reynolds Workout Routine—Fighting Fatigue

Just because he looks like a superhero and plays one in his upcoming film doesn’t mean that Reynolds is superhuman. He gets tired just like the rest of us…well I’m sure it takes him a lot longer to get pooped but otherwise he’s just like you and me.

Whether it was because his muscles were fatigued or his shooting schedule was hectic, Ryan Reynolds workout routine required him to find a way to exercise. That’s when he sought out activities like yoga or Pilates to stretch the muscles and work the core without tiring out him or his muscles.

Some days Ryan Reynolds workout routine would consist of long rounds of stretching—very thorough stretching to prevent  muscles cramps.

Fight Boredom

We already know Ryan Reynolds never did the same workout routine twice, which is something we really advocate here at TFLA. Even celebrities are more likely to keep up with their workouts if they keep them interesting. Reynolds workout included kickboxing, because superheroes must be able to kick ass…or else what are all those muscles for?!?

[Fighting workout boredom like Reynolds means getting creative and running a marathon...or two!]

Ryan Reynolds Workout Routine—Keepin’ it Real

One thing that Reynolds’ trainer Strom did was make sure everyone involved had realistic expectations. To get ready for Green Lantern Ryan Reynolds already had a killer body to work with so taking him to the next level was well within the possible. For the rest of us however, following a regimen like Ryan Reynolds workout routine means also keepin’ it real about how closely we’ll get to looking like Green Lantern.

By following Ryan Reynolds workout routine or a similar routine you can get your body in very good shape. If you improve your diet to accommodate your workout needs you will greatly increase your chances of looking that good. What’s important though is that following the Ryan Reynolds workout routine and eating a well-balanced diet will give you the best body you can have…and that’s pretty amazing too!

Need a little extra help around the middle? Read our review of The Truth About Six Pack Abs and see how you can improve your abdominal and core workouts!

Getting your arms, shoulders and chest in shape will require a wide variety of cardio and strength training exercises. Instead of hitting the weight room at your local gym consider getting your own push up equipment so you can burn and tone whenever the mood strikes you.

[Matthew McConaughey treats the world as his gym...there's always push up equipment to be found!]

Weights are effective, but if you suffer from previous injuries or nagging aches & pains you may want to consider less stressful push up alternatives. Keep reading to find out what push up equipment you should be using to lose fat and tone muscles.

The Strength Builder

With a name like “The Strength Builder” you know this is a piece of push up equipment that will give you a hardcore workout. The strength builder is push up equipment for those of us who need to maintain proper push up form in order to get an efficient arm, chest or shoulder workout.

The Strength Builder has markers that show where hands should be placed for a variety of push ups. This allows you to get the best workout possible for each muscle while also avoiding injury due to improper push up motions. The stationary mat also allows you get the right grip without slipping while you perform your push ups.

[Avoid strain and maintain proper form by using this push up eqipment.]

Another reason some fitness enthusiasts are using the Strength Builder is that this is one of the few pieces of push up equipment that reduces wrist strain. This is particularly helpful for those of you who’ve always relied on free weights to tone the chest, arms & shoulders. At $70 per mat, the Strength Builder is a fairly costly investment, but how much does a toned AND uninjured body mean to you?

Rowing Machine

Those of you who like the feel of a good old-fashioned push up but hate the strain should take a peek into the machine corner of your gym. Near the bank of elliptical machines, treadmills and climbers sits a rowing machine that will give your arms, shoulders, chest and core an intense workout. By using magnetic resistance, the rowing machine has all the benefits of a machine workout without all the noise.

The rowing machine is effective push up equipment because the smooth roll allows you the same workout without the strain of a traditional push up movement. The constant motion allows you to burn calories while your muscles tone to move you forward and back. What’s more about this particular piece of push up equipment is that you can use it regularly at the gym or get one for personal use at home. Rowing machines are expensive and take up quite a bit of space, but if you need an easy low-impact way to burn and tone your upper body it suits that purpose perfectly.  

Push ups are an integral part of working your upper body and finding the right push up equipment can be the difference between success and failure. No matter where you prefer to work your body, there are different types of push up equipment to help you meet your goals. Plenty of factors determine which push up equipment is right for you, so try them all if possible, before making a decision.

Total Fitness Platform

The Total Fitness Platform by BodyForm is home exercise equipment that actually allows the user to choose from 15 different exercises that work the arms, chest, legs, hips, obliques, and back. Many of the exercises you can do on the Total Fitness Platform make it an ideal piece of alternative push up equipment.

[This fitness platform allows you several push up variations in addition to a pretty well-rounded workout]

Whether your goal is to tighten chest muscles or work the bicep & tricep muscles, the Total Fitness Platform gives you variations without the traditional push up stance. If you choose however, the Fitness Platform allows you to remove or retract the tension cables and perform a basic push up. In addition, this unique push up equipment allows you to set your own resistance settings from 5 pounds up to 70 pounds of resistance!

The best thing about this push up equipment is that it is light and portable so you can get in a good chest, arms, abs and shoulder workout anytime you want. And although $100 is pricey, this provides a good workout at home that is less expensive than a gym membership.

It’s not just celebrities who struggle with weight loss, real people struggle too. Read our Fat Burning Furnace review for real tips from real people on how to eat and exercise for fat loss.

Losing fat in the thighs requires much more than simply steps and spending every waking moment attached to a ThighMaster. Although exercise is a vital part of losing thigh fat, it isn’t the only part.

[Lean thighs like this require a balanced diet and regular exercise...very regular!]

When people ask, “what can I do to lose my thigh fat,” I immediately ask them, “what are you currently doing?” Surprisingly the only thing most people are doing is spending countless hours working out the thigh muscles. Keep reading to see what parts of the fat loss equation your thighs are missing.

5—Aerobic Exercise

Whenever your mom suggests you “get your heart pumping,” she’s really just saying go out and do some cardio! Aerobic exercises like running, intense walking or swimming help burn fat by increasing your heart for an extended period of time. So even though you hate to sweat, don’t like running or simply hate to workout, it is an important part of losing thigh fat.

If you really want to know how to lose thigh fat, you cannot ignore the importance of aerobic exercises. Interval training is also great for fat loss, but extended intensity exercises are more effective. Strength training is essential to losing thigh fat too, as part of a balanced workout!

4—Drink Enough Water

If you’re not one of the millions of water-toting drinkaholics across the world then you probably need to drink more water. So how can drinking enough water help you lose thigh fat? For starters, your metabolism reduces in efficiency when your body is dehydrated. And don’t think because your tongue isn’t white or that you don’t feel dehydrated that you aren’t.

When you feel thirsty you should drink water.You already know that you should be drinking eight 8-ounce glasses of water each day, so substitute a few cans of soda for a glass of the clear stuff. When you need to lose fat in a hard-to-lose spot like the thighs you’ll want your metabolismworking at maximum capacity.

3—Eat For Fat Loss

Millions of people want to know how to lose thigh fat and the easiest place to start is to eat for fat loss. In addition to a well-balanced diet, losing thigh fat means reducing or eliminating foods that are high in fat, and start eating more foods that burn fat.

[This might look tasty but it will do nothing but add more dimples to your thighs.]

One of the first steps in learning how to lose thigh fat is adding more lean proteins, fruits and vegetables to your diet. Fiber is an important part of a balanced diet for fat loss, and if you’re getting plenty of vegetables you will get enough fiber. When you combine 5, 4 and 3 into your everyday routine you’ll be well on your way to losing thigh fat.

2—Be More Active

I know we already talked about the importance of aerobic exercise to learning how to lose thigh fat, but leading an overall more active life will help you lose thigh fat and make sure you keep it off. The more you move around, the more you burn and the less you think about food. The less you think about food, the less food you eat, and the less food you eat the greater the calorie deficit will you that you need to lose weight.

This doesn’t mean you have to become one of those (gasp!) outdoorsy people, but it means take a walk or hop on a bicycle once in awhile instead of taking the car. Take the stairs on occasion and let the elevator rest. Being active, in addition to helping you lose thigh fat, will help you reduce your risk of getting obesity related illnesses.

1—Limit Sugar Intake

Limiting sugar intake is the last thing people want to hear when they ask how to lose thigh fat, but it is seriously important. Sugar isn’t the enemy exactly, but it is the enemy of fat loss. The amount of calories in sugary foods is sky-high, especially when compared to how satisfied you feel after consuming them. You get zero nutrients and you’ll have to work twice as hard to burn those calories if you eat sugary foods on top of a well-balanced meal.

[Sugary foods, while tasty, do nothing to make you feel satisfied so you continue to eat, consuming a ton of calories that your body is unable to burn.]

Limit sugar intake by getting sugar mostly from fruits and vegetables, and if you must have refined sugar limit it to just once a week.

Burning fat in problem areas feels like an uphill battle, but there are people who can help. Find out more by reading our Fat Burning Furnace review.