Are you sick of hitting the gym for your traditional humdrum weights and cardio workout? Do you dread a workout that no longer challenges your muscles or your mind? If you answered yes to these questions then you may need to add a bodyweight exercise program to your regular workout regimen.

{The tuck jump will tone lots of muscles and help you work up a sweat!}

Bodyweight exercises are an effective way to infuse life into your exercise programs so you don’t give them up due to boredom. These exercises are also a great way to improve strength and tighten your body so keep reading to find out which bodyweight exercises you should be doing.

What Are Bodyweight Exercises?

Bodyweight exercises are considered strength training exercises, so you don’t have to worry that you won’t get in any muscle building and strength training. The difference between bodyweight exercises and traditional strength training exercises is that rather than free weights, your body is what is used to create resistance.

Just like with traditional strength training exercises, the results are found within the repetitions. It is in the repetitions where you see your muscles being sculpted into a beautiful shape that allows you to have the body you’ve worked so hard to gain.

Bodyweight exercises are also ideal because they make exercise accessible for those who would like to be proactive in weight loss and fitness but don’t have the money or time for expensive gym equipment or memberships. What’s more is that if you don’t quite feel comfortable exercising in front of a gym full of people, bodyweight exercises allow you to workout in the comfort of your home.

The more you progress in performing bodyweight exercises the greater your balance and flexibility will become, which will help improve your ability to be physically active.

Balance

To work your thigh and buttock muscles, do the one leg balance. This exercise is quite simple to perform, all you have to do is balance yourself on one leg for as long as you can. Be sure to inhale and exhale as you balance to stay still.

If you find that simply standing on one leg is too easy, you can turn this into a one leg squat, by dipping down and squeezing your inner thighs and buttocks to bring you body back up to standing position. Hold the balance for 30 seconds or perform 14-16 repetitions and then perform the same exercise on the other leg.

Wall Squats

Stand about 2 feet from a wall with your feet planted firmly on the ground, and your back against the wall. Slide your back down the wall until your knees are at a 90 degree angle and hold this position for as long as you can.

{The technique is the key to success with wall squats.}

Take slow deliberate breaths to allow yourself to hold this position longer. If you can no longer hold this position while also maintaining the proper form, then take a break and get back into this position and hold. This is a great conditioning exercise for running, skiing and tennis as well as a host of other sports.

Tuck Jump

The tuck jump is an exercise intended to help develop or improve explosive power. Before you perform this, or any other bodyweight exercises it is important to do a full warm up.

To perform the tuck jump begin with your feel shoulder width apart and your knees slightly bent. Squat down as is performing a squat and when you’re down, jump straight up bringing your knees to your chest in the air. Grab your knees (if you can) at the top of the jump.

Let go of your legs and control your landing to avoid injury. You should come down in the squat position, prepared to repeat this motion.

When you do tuck jumps do not perform them on concrete, instead find soft flat surfaces like a mat or the grass.

Reverse Crunch

If you’re sick of traditional crunches and sit ups then try the bodyweight exercise known as the reverse crunch. Not only will the reverse crunch strengthen and tone your abdominal muscles, according to a 2006 study published in the journal Physical Therapy, but it will also help you focus on balance.

To do the reverse crunch, lie on your back with hands out to the sides. Bend your knees and bring them towards your head, exhaling as you complete the movement. Your hips should lift slightly from the floor but make sure you don’t rock as this can lead to injuries. Hold the position for 1 to 3 seconds and repeat this move. Complete 10 to 15 repetitions, and as many as 3 sets.

Mountain Climbers

Some bodyweight exercises can be just as grueling as lifting a ton of weights or doing an hour on the treadmill. The mountain climber is one such body exercise. When performing this bodyweight exercise, maintaining the integrity of the movement is essential to avoid injury, especially to the back.

Starting position for the mountain climber bodyweight exercise is on your hands and knees in a sprinter’s position. Place your hands on the ground firmly and run in position for as long as you can. Keep your back straight throughout this exercise. If you have trouble with this, set a timer for 30 seconds and run in place until the timer buzzes and repeat several times.

Squat Thrusts

Squat thrusts are another bodyweight exercise that can improve explosive movements that many athletes rely upon.

Start squat thrusts with feet together in a standing position. Squat down and put your hands on the floor on the inside of your feet. Jump your feet backwards so you land in traditional push up position then jump your feet back near your hands and stand up. This is the full motion of the squat thrust, so starting and ending position is standing up with feet flat on floor.

{This bodyweight exercise targets a variety of muscles.}

Perform up to 3 sets of squat thrusts, and between 14 and 16 repetitions. If you can’t do more, slowly add more repetitions with each set until you can perform at least 14 reps.

Getting your body tight and toned so you can show off your hard work doesn’t have to mean lifting weights. Bodyweight exercises are sufficient to help you tone muscles and many of these exercises like mountain climbers and squat thrusts will also get your heart pumping.

If you can’t get in a full 30 to 45 minutes bodyweight exercise plan, break it up and perform them several times throughout the day until you have completed a proper bodyweight exercise regimen.

If you’re a do-it-yourself kind of dieter then you’ve probably been looking for a way to eat less sugary and salty foods. Read our review of Brad Pilon’s Eat Stop Eat to see how intermittent fasting can help you lose weight more effectively.

Nothing makes you feel more accomplished in your weight loss efforts than a flat midsection. Tight and toned abs makes your weight loss seem real, mostly because for most of us the abdominals are our most problematic area.

{The long crunch can help get your abs where you want them to be!}

It’s important to focus on strength training exercises in general for weight loss, but especially for your abs. Once you’ve shed the excess fat that’s covering your midsection, you want there to be a flat belly underneath that you can show off!

Keep reading to find out which 5 abdominal exercises you should be doing for flatter abs!

Long Crunch

When you’re looking for abdominal exercises to flatten your stomach consider this long crunch. The starting position for the long crunch is similar to the basic crunch, with you feet flat on the floor and knees facing the ceiling. The difference is that your arms are extended straight above your head.

This long crunch is slightly more challenging than traditional crunches so you get a more intense abdominal workout. More importantly the long crunch puts emphasis on the upper abdominals, although the entire abdominal area is worked thoroughly.

To do long crunch:

1. Lie down on floor or exercise mat with arms above your head, hands clasped and feet flat on the floor.
2. Contract abdominal muscles to lift shoulders off the floor, while exhaling.
3. Hold position for 2 seconds, keeping arms straight, and inhale as you return to starting position.
4. Repeat up to 3 sets, 12-15 repetitions.

Remember, as with all abdominal exercises, to inhale as you lie back and exhale through the motion. Add a medicine ball if you find the floor too uncomfortable or if you’re looking to change up your regular abdominal exercises.

Cross-Body Crunches

The cross-body crunch is one of the most effective abdominal exercises to flatten your abs because it effectively works the entire rectus abdominis . This abdominal exercise is so intense that you’ll work up a sweat while working your midsection. Many people choose the cross-body crunch as a tummy tightening abdominal exercise because it works the obliques as well, giving you a smaller midsection.

Cross body crunches are easy to do and require no equipment. Feel free to use an exercise mat if you have one, but it’s not necessary as long as you perform the motions properly. The best thing of all about cross-body crunches is that you can get your abdominal exercises done anywhere you have the space to perform them!

To do cross-body crunches:

1. Lie on the floor on your back and bend knees to about 60° so your feet are flat on the floor.
2. Place your hands behind your head near the nape of your neck and this is your starting position.
3. Use your abdominal muscles to bring your right elbow and shoulder across your body to reach your left knee. Exhale as you make this motion.
4. Inhale as you go back down and repeat, with your left elbow and shoulder and your right knee.
5. Repeat 12-15 repetitions on each side for up to 3 sets.

Flying V

The flying V crunch, also known as the jackknife is a great way to tone and flatten those pesky lower abs that seem to take forever to transform. As with most abdominal exercises, your entire abdominal region will be sufficiently exercises but the lower abs will truly get an intense workout.

As difficult as it may seem to do this abdominal exercise, there are a wide variety of modifications that allow people of all ages and physical capabilities to perform these for abdominal exercises for flatter abs.

To do the flying V:

1. Lie down flat on the floor with your legs and arms extended straight in their natural directions; this is the starting position for the flying V.
2. Exhale as you raise your legs and arms forward, using your abdominal muscles into a V or jackknife position.
3. Inhale as you lower your arms and legs down to starting position.
4. Repeat 2 sets of 15 to 25 repetitions.

Decline Sit Ups

Looking for an abdominal exercise that forces your abs to do most of the work? Then look no further than the decline sit up or crunch. All you’ll need is a decline bench, which you can find at any commercial gym or fitness store. This is one of the best abdominal exercises for flatter abs because you can decide how high to bring yourself up by choosing sit ups or crunches.

If you’re looking for a more intense abdominal workout, add a weight plate or 2 two across your chest for additional resistance. In addition to flattening your abs, this abdominal exercise lets you test how strong your core is. If you haven’t worked your abs in awhile you might find it difficult to pull yourself up using just abdominal muscles. The more you work them, the less you’ll struggle with decline sit ups and crunches.

To do decline crunches or sit ups:

1. Lock your feet at the top of a decline bench and roll down until your back is flat against bench.
2. Place your hands on either side of your head and keep your elbows in.
3. Push the small of your back into the bench to isolate your abdominal muscles and this is your starting position.
4. Exhale as you lift your shoulders off the bench using your abdominal muscles. Only bring your shoulders up about 4 or 5 inches and hold for 2 seconds with abdominals contracted.
5. Inhale as you slowly return to starting position.
6. Repeat 1 to 4 sets, 12-16 repetitions.

Tip: Don’t swing yourself up or down because you can injure yourself and you’re cheating yourself out of a productive abdominal workout!

Kettlebell Eights

Sure kettlebells are the newest go-to exercise equipment on the market but it’s for good reason: they work well to tone muscles! In fact, according to the Scandinavian Journal of Work Environment & Healthy, kettlebell training can help reduce lower back pain and muscle strength, particularly for those in jobs with a high rate of musculoskeletal pain.  Using the kettlebell for abdominal exercises is a great way to add intensity to an abdominal workout that maybe getting easier with every workout session.

Sure, you can always rely on sit ups and crunches to get flatter abs since they require no equipment and can be done anywhere, but kettlebell eights can be done anywhere as well. Unlike a decline bench, you can simply put your kettlebell in the trunk and use it whenever you have 15 or 20 minutes free for a quick abdominal exercise like kettlebell eights.

To do kettlebell eights:

1. Sit kettlebell between your legs, which should be slightly more than shoulder-width apart.
2. Bend over with your butt out and your back flat, shoulders squared. This is starting position.
3. Pick up the kettlebell with one hand and pass it to you other hand through your legs so one hand takes the ball behind the legs and the other takes it in front.
4. Repeat this motion for 15 to 20 repetitions for up to 3 sets.

Tip: Keep abdominal muscles tight throughout each set.

If you’re still having trouble sticking to a healthy eating plan read our review of Eat Stop Eat to see how intermittent fasting can help you cut down on calories!

Very few so-called weight loss ‘truths’ are as pervasive as the one that protein shakes make you fat. Although they’re most often associated with the extreme size of bodybuilders, for some reason dieters the world over seem to believe that protein shakes lead to fat gain.

{Do you see fat? I see lean muscles aided by protein shakes.}

It is understandable why the uninformed believe this given the sheer size of bodybuilders, but the one thing these larger than life humans aren’t…is fat.

So keep reading to find out if protein shakes make you fat.

About Protein

Despite the fact that lean protein is an essential part of a successful weight loss regimen, many people still associate protein shakes with weight gain.

The truth is that our bodies require protein for the amino acids, which helps repair and renew your body each day. The biggest mistake most dieters make when it comes to protein is that they eat too little under the mistaken belief that protein makes you fat.

But, according to biochemist Dr. David Bender, author of Introduction to Nutrition and Metabolism, the bigger your body mass the more protein your body requires for daily functions. In order to get all 22 essential amino acids, the body requires that we get the ones which we cannot produce from food. This means protein in the form of fish, eggs and dairy.

If this isn’t possible for whatever reason, protein shakes are a healthy alternative.

How Protein Shakes Make You Fat

One reason that so many people believe protein shakes make you fat is that many dieters who rely on protein shakes to build muscle forget to do one important thing; count calories added from protein shakes.

As healthy as protein is for our bodies, too much of it like too much of anything else, can lead to weight gain. You see protein can be converted into carbohydrates when your blood sugar levels decrease, which happens when your diet is too carb-heavy. And those carbohydrates can be converted into fat when your blood sugar and insulin levels rise.

{Do protein shakes make you fat? Not when part of a healthy diet!}

So yes, too many protein shakes can make you fat. But a protein shake added to your diet to improve muscle-building will not.

Recommended Protein Intake

According to the Institute of Medicine, the recommended daily protein intake for adult females is 46 grams and 56 grams for males. These numbers increase to more than 70 grams per day for pregnant and lactating women.

So if you do consume protein shakes, make sure you’re not getting more protein than you need. Although if your level of physical activity is high, you may need more protein to see the results you want.

Protein &Weight Loss

One thing that people are surprised to learn when they ask do protein shakes make you fat, is that protein and protein shakes can actually help you lose weight.

We already know that lean proteins are great for weight loss because they have very little fat and sugar. But this is also the reason protein shakes can help you lose weight too; protein shakes usually contain whey which has 130 calories per scoop yet gives you just 4% fat and 1 gram of sugar while supplying you with 23 grams of protein!

Numbers like these means that your body is working hard to break down the protein without getting excess fat, sugar and carbs.

Some protein shakes make you fat because they contain lots of sugar or because you add whole milk, which has almost 13 grams of sugar per 8 ounce glass and just 7.9 grams of protein. If you’re looking for more protein in your diet but concerned that protein shakes make you fat, pay close attention to the protein and sugar amounts in your milk.

Or make your own protein shake, recipe here.

If you’re concerned that protein shakes make you fat read our Eat Stop Eat review to see if intermittent fasting can help you transition to a diet filled with lean proteins.

If I had a dollar for each time I’ve said, “that’s insane!” referring to the latest fad diet to hit the market, I’d be on a beach somewhere sipping a tropical cocktail and working on my abs!

{Grab your friends or your partner and reach the brink of Insanity together!}

But as it turns out there’s something more insane than drinking 600 calories a day…and it just might work! Keep reading for a comprehensive Insanity Workout review.

What Is Insanity Workout?

The Insanity Workout is a 60-day workout program designed by fitness trainer Shaun T. The Insanity Workout is based on what Shaun T refers to as “max interval training”.

This max interval training on which the Insanity Workout is based provides dieters with a unique way to burn fat and build muscle. Unlike interval training, the Insanity workout requires really pushing yourself during long intense workouts with short breaks. This truly insane workout allegedly allows your body to burn an insane amount of calories…so they say.

How The Insanity Workout Works

You must be wondering how intense the workouts are in a program that calls itself Insanity Workout and the answer is…pretty damn intense!

The first thing that surprised me during this Insanity Workout review was just how intense the focus was on exercise. This 60-day workout program requires you to workout for 1 hour, six days a week. This may be hard for those of you having difficulty motivating yourself to get to yoga or go for a walk, but sometimes you have to get a little insane to see fat loss results.

Insanity Workout creator Shaun T claims that by following his workout plan you can burn up to 1,000 in an hour, which means that you can lose nearly 2 pounds each week!

Sounds pretty insane to me, but somehow I’m strangely intrigued…

Insanity Workout Review – The Workouts

When you purchase the Insanity Workout, you aren’t just given a few sheets of paper with exercise diagrams; Shaun T gives you 10 workout DVDs that will transform your body in 60 days.

{Your new body can found within these 10 DVDs…the perks of insanity!}

Throughout your 60-day body transformation you will do the following;

• Dig Deeper & Fit Test (30 minutes): This fitness test will help you see where you are and you will do this regularly to chest your progress in the Insanity Workout.
• Plyometric Cardio Circuit (42 minutes): Lower body plyometrics combined with intense cardio.
• Cardio Power & Resistance (40 minutes): Strength training & power movements will help you build lean muscle and improve muscle definition.
• Cardio Recovery (33 minutes): Take it easy this day so you’re prepared for the next.
• Pure Cardio & Cardio Abs (55 minutes): No intervals here; just non stop cardio!
• Core Cardio & Balance (37 minutes): This disc prepares you for month 2 of the Insanity Workout.
• Max Interval Circuit and Fit Test (86 minutes): Get pumped for another month of intensity and weight loss!
• Max Interval Plyo (55 minutes): Maximum power and plyometric exercises and your legs will feel the burn!
• Max Cardio Conditioning & Cardio Abs (65 minutes): Insane cardio that promises to burn, burn burn!
• Max Recovery (47 minutes): Chill out this day with stretching and movements.

Wow! That is a lot of intense workouts…but is this the entire Insanity Workout?

Insanity Workout Extras

While the 10 DVDs make up most of the Insanity Workout, our Insanity Workout review revealed 4 free gifts to help you maximize your weight loss.

Elite Nutrition Plan: The nutrition plan that you get as a free gift when you decide to go on the Insanity Workout has been created by Shaun T to give you the proper fuel (energy) you’ll need to make it to the finish line with each insane DVD!

Workout Calendar: You’ll be surprised that a workout touting its insanity also provides you with a great deal of organization. Organized by month, the calendar will allow you to set goals and track your progress. The fitness test tracker not only helps you track your weight loss results, but also keeps you motivated from week to week.

Insanity Fitness Guide: This guide is succinct, just providing you Insanity Workout essentials before you begin the workouts!

Online Support: In TFLA’s Insanity Workout review, we were pleasantly surprised to see that the Insanity Workout provides non-stop access to online support. Get help from fitness experts like Shaun T and stay on the right track with support from other Insanity dieters like you!

Yeah, But How Much?

It was the question I had to, honestly. With 10 DVDs, nutrition plans, calendars and online access I was confident that the Insanity Workout program would make me go insane, but I was wrong. Somewhat.

At $119.85 the Insanity Workout may seem like a big cost, but you can pay in 3 installments in addition to shipping & handling costs for each installment or you can pay all at once.

The good news however is that Shaun T offers his Insanity Workout with a 30-day money back guarantee! All you have to do is call and return this workout program within 30 days and you’ll get all your money back (minus shipping & handling costs) no questions asked.

If this offer doesn’t foster a little confidence, then I don’t know what would.

Insanity Workout PROS

• Lots of calories burned during each workout
• Online support to keep you on the right track
• Weight loss in just 60 days
• No workout equipment needed
• Insanity Workout calendar allows for goal setting
• 30 day money back guarantee
• Improved fitness and endurance

Insanity Workout CONS

• Difficult to maintain intense pace beyond first 60 days
• Limited focus on nutrition can lead to relapse
• May be too costly for some
• May not be suitable for those with chronic injuries or very obese.

Insanity Workout Review – Does It Work?

Upon first glance those of you who hate to monitor what you eat probably think this is the perfect diet for you. It promises to burn 1,000 calories each day so you don’t have to count calories, right?

Wrong! This diet, perhaps more than many others requires a healthy, well-balanced diet just to make sure you get through each day’s workout without problems. This mean’s you’ll need lean proteins, fiber and all other parts of a healthy diet.

Any workout program like the Insanity Workout will lead to weight loss, if you’re burning more calories than you consume. The only potential problem with this plan is learning how to maintain that weight loss when the 60 days are over. It seems unlikely that most mere humans will be able to maintain a rigorous workout schedule beyond 60 or 90 days.

But if you’re looking for an intense workout that will burn fat and build muscle, the Insanity Workout will do just that!

Having trouble eating properly for your workouts? Find out how taking a break from food might help by reading our Eat Stop Eat review.

There are so many weight loss myths that persist, but none more dangerous than the protein makes you fat myth.

{Does protein make you fat? Not lean proteins in moderation!}

Because of everything we know about protein, particularly lean proteins, we know that proteins can be very beneficial to successful weight loss as well as muscle building. Keep reading to find out the answer to the elusive question; does protein make you fat?

Protein Helps Build Muscle

Protein aids with the building of muscles, bones, skin and cartilage, making it an essential nutrient in the human diet. Because protein is a macronutrient, we know that our bodies need relatively large quantities of it. And this part of why people mistakenly believe that protein makes you fat. Well, that and the fact that many athletes and aspiring bodybuilders use protein to “bulk up”.

But they consume more protein than they need, and an excess of anything can lead to weight gain, right?

What you should remember about protein consumption is that we don’t need as much of it each day as most of us think. And this is why any reputable weight loss source will recommend lean sources of protein for fat loss.

Lean Proteins Burn Fat

One reason so many people jumped on the Atkins Diet bandwagon is because of this truth; protein requires your body to work hard to convert it, which will lead to more calories being burned.

Unfortunately the fat burning potential of protein has lead many dieters to eat more protein than they need. An excess of protein can have the exact opposite effect on your weight loss efforts.

Protein Gives You Energy

If you believe that protein makes you fat, you’re missing out on one of the major benefits of protein—energy!

{Why do you think this guy has so much energy? PROTEIN!}

Protein’s fat burning abilities are due in part to your body’s hard work converting protein to glucose for energy. Without this healthy source of energy, chances are slim that you’ll have enough energy to make it through a killer fat burning workout.

Moderation, Not Avoidance

The truth is that protein is essential to many everyday body functions and eliminating protein from your diet could be more responsible for your weight gain, than what you believe about protein making you fat.

When people ask me, does protein make you fat, my answer is usually the same; not if you consume it in moderation.

Excess Protein & Weight Gain

The one time the answer is yes to the question, does protein make you fat, is when you eat too much protein. The unfortunate side effect to consuming too much protein, especially if you aren’t getting regular physical activity, is that your body can only convert so much protein before it is filled to capacity.

When protein can no longer be stored for energy, the body converts it to other compounds like fatty acids. This means that when you eat more protein than your body needs, it gets stored as…FAT.

So, while protein in and of itself does not make you fat, giving your body more protein than it needs can certainly lead to weight gain.

How Much Protein is Enough?

According to the Centers for Disease Control (CDC), 10 to 35% of your daily calories should come from protein. Protein has 4 calories per gram, which is why it’s essential that you choose lean proteins in your diet. Women over the age of 19 should consume around 46 grams of protein, while men should have 56 grams each day. Of course, the exact amount of protein will depend on your weight and level of physical activity.

Sources of Protein

Lean proteins are an excellent way to get enough protein and lose weight. Check out the protein (and calorie) count in these proteins:

• Haddock
• Cod
• Chicken breast
• Black Beans
• Egg Whites

Get more information on how to decrease your protein intake by reading our review of Eat Stop Eat.

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!

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!

26 years ago I started running if an effort to prevent gaining weight after I had quit smoking. During the past 26 years, running has been the most notable staple in my life. It has not only kept my weight in check, but has provided me with more health benefits, body, mind and soul, than I could list.

{Running has so many health benefits that there’s no reason you shouldn’t give it a try!}

Like me, many people start out running for one or more of the recognized health benefits. But what makes them continue is the love of running. And it’s this love of running that builds the commitment to continue running and include it in their total lifestyle plan.

From a practicality standpoint, running is a very easy sport to get into. With few exceptions, you can almost run anywhere, anytime and all that is needed is a good pair of running shoes and some comfortable clothing. No gym, weights, mats or equipment needed.

What Makes Running So Special?

Running is a very liberating experience that improves one’s self-awareness. It takes a degree of self-discipline and personal commitment to find the time, to get your runners on and to start pounding the pavement. Even more so on bad weather days.

Then during the run, we are often humbled by our physical and mental limitations. These limitations ultimately give through to the determination to continue and improve. As a result, future runs will then build on the successes of past runs.

With all that in mind, the satisfaction that one achieves through this greater self-awareness is what makes running so special.

But let’s talk about some of the other aspects of running which make it important

Weight Loss or Maintenance (my personal favorite)

I mention weight loss first because losing weight is the key that unlocks the door to further health benefits. Losing weight can lower your risk of heart disease, high blood pressure, stroke, type 2 diabetes, breathing problems and more.

{Weight loss is the best, and most common reason many people take up running.}

Running provides one of the highest energy expenditures of any sport. Depending on the weight of the runner and the intensity in which they run, roughly 100 calories for every mile gets burned. Then, with a deficit of 3,500 calories, the body will lose a pound of body fat. A good calorie-reduced nutritious meal plan combined with running will help to shed pounds of unwanted body fat.

Mental Health

There are many studies and opinions on how running helps your mental health. What’s important to note is that they all conclude that running DOES help your mental health.

Along with improving one’s self-awareness, which was discussed earlier in the article, running is also great for one’s self-esteem. In running there are goals and milestones that most runners enjoy setting and achieving. The simple reason why we like to set goals is that the sensation of accomplishing these goals is immense. It’s a feather under the cap which is tickling one’s self-esteem.

Our self-esteem also soars as we feel our body changing. We lose weight and/or we gain muscle. We feel healthy, look healthy and it shows, inside and out.

And to top it off, runners get high. I’m talking about a “runner’s high”. During a run, endorphins get released, which causes a feeling of euphoria known as “runner’s high”. It’s difficult to feel stressed, worried, anxious or sad during a run. Whether it’s been runner’s high or not, I can honestly say that in 26 years of running, I have never felt any negative emotions during my run, and this feeling or mood usually carries with me throughout the day.

Blood Pressure and Heart Health

Think of your arteries contracting and expanding. Now think of how fast they contract and expand while you are running and your heart is pumping fast. All this contracting and expanding of your arteries helps maintain their elasticity. And those healthy arteries will help to ease the flow of blood, which not only reduces blood pressure, but also lowers the risk of heart attacks and strokes.

I should also mention that running has been proven to prevent type 2 diabetes, raise good cholesterol and boost the immune system.

Cancer

It has been agreed upon by most experts, that regular exercise reduces the risk of some cancers, including colon, endometrial, breast and lung cancer.

One study in particular published by the National Cancer Institute studied women who were of normal weight and participated in vigorous activities (which included running). The results concluded that they had a 30% lower risk of breast cancer than their less active counterparts.

Although it’s not my intention to discount the health benefits achieved through moderate exercise, the more vigorous and frequency the exercise, the more health benefits that will be reaped.

I could easily write more on the health benefits of running, but after composing this article, I now have a burning need to go for a run. There are countless more studies, which could be quoted from, on the benefits of running. But I think it is clear that choosing running as your exercise of choice will improve the health of both your mind and body.

Jacquie Cattanach is an enthusiastic runner and triathlete who uncovers her biggest achievements in every run she runs. Jacquie has learned and experienced many trials and tribulations along the way and enjoys expressing her views through writing running related stories and reviews on running products such as running sunglass reviews on her Running Gear Blog

Losing weight is easy…in the beginning. Once the easy fat has gone, weight loss becomes much harder. Keeping it off seems to be even harder, but not all is what it appears to be!

{Learning to cook is one of the best ways to aid weight loss efforts.}

Long term weight loss success requires you to learn, actually learn what is required to lose weight and DO IT! Keep reading for more information on how you can have long term weight loss success.

Tip #1 – Learn to Cook

One of the best things you can do for long term weight loss success is know your way around a kitchen. You don’t have to be Bobby Flay but you should channel your inner Flay. Learning to cook will help with weight loss because you’ll always have quick meal ideas at home.

This doesn’t mean you can’t have takeout once in awhile, but it does mean that you should only have takeout once in awhile. Learning to cook for long term weight loss success lets you put your best—and healthiest—spin on a Big Mac right at home.

When you cut down on fast food and make it at home you can use healthier cooking options that take a little longer, but are far friendlier to those of us trying to create a calorie deficit.

Tip #2 – Turn Off the TV

Don’t get me wrong I love TV; I mean I absolutely adore it. By the end of the week my DVR is filled to the brim. BUT, yes there’s a but, that’s why we have those handy little pieces of technology—to live our beautiful young lives!

Long term weight loss success means you have to turn of that TV once in a while and get moving around! Clean the house, take a walk, exercise or make pasta from scratch. Being active is key to long term weight loss success and there’s no such thing as being too active.

Even if you exercise regularly, don’t just sit in front of the TV for hours. You lose weight by being active and you’ll keep that weight off by continuing to be active. Besides being more active keeps away pesky health problems like diabetes, depression and hypertension.

Tip #3 – Be Honest

Don’t make excuses when you indulge on your favorite dessert; just own up to the fact that you ate more than you should. Keep monitoring your food, but especially desserts because they can really send your calorie count off the charts.

Long term weight loss success requires a lifestyle change, which means that you will occasionally slip up and eat 3 brownies in a row…we’ve all been there. The key is to acknowledge it was an indulgence and continue eating healthy and exercising regularly. Don’t give up though, because one night of fun and indulgence shouldn’t ruin months or years of hard work.

Tip #4 – Try New Things

Trying new things is what keeps life exciting. Whether it’s eating an Eel Roll for the first time or your first day of kickboxing cardio class, trying new things will keep you excited about food and exercise. Not to mention that a life of excitement is a life of action!

{Trying something new might lead to a new food favorite.}

Think about the last time you bought or made a new dish…was it that long ago? How about the last time you did something other than yoga or weight lifting?

There’s nothing wrong with tried & true, it’s called ‘tried & true’ for a reason. But new things are new, and there’s plenty of new stuff out there just begging to be put on your favorites list! If you can always be active in your food choices and your life you can experience long term weight loss success.

Tip #5 – Live Your Life

When you first start living a healthier life it can feel a lot like a diet, a lot. Then it begins to feel like a way of life. When that happens, you don’t have to monitor every single calorie because you already know how many calories are in bacon & eggs! This is where living your life really begins.

You got this far by enjoying—seriously, enjoying—a well balanced diet and an active lifestyle, so you should keep doing that. Many people who re-gain lost weight stop doing the very things that lead to weight loss! Studies have shown that regular activity and a low calorie diet are the keys to maintaining long term weight loss success.

Looking for more time to be active? Read our Fat Burning Furnace review to find out how 20-25 minute workouts can help you achieve long term weight loss success.

When it comes to dieting and healthy eating, our eyes are often much bigger than our stomachs. Gigantic portions have convinced us that ‘healthy eating’ is tantamount to starvation and put us at a disadvantage when it comes to reducing body weight.

[Watermelon is light on calories but this is too much food for one little guy!]

The good news is that an 1,800 calorie diet will help you lose weight and leave your tummy feeling satisfied at the end of the day. Keep reading to find out how an 1,800 calorie diet can help you do things fad diets never have.

Why 1,800 Calories?

The simple answer is that an 1,800 calorie diet gives you plenty of energy to make it through your busy days, while also allowing enough of a calorie deficit so you can lose weight. Regardless of your current weight or goal weight, an active adult can lose weight or successfully maintain their current weight on an 1,800 calorie diet.

There is one exception to this 1,800 calorie diet rule, however. Shorter individuals that lead relatively inactive lives will need to consistently eat less than 1,800 calories each day to experience weight loss and keep it off. I know, I know; this seems like a torturous way to lose weight but it isn’t. Our obsession with Super-sized this and Double XL that has made us believe than an 1,800 calorie diet will lead to sunken eyes and loose skin, but 1,800 calories is plenty for active adults eating for sustenance rather than sport!

The biggest weight loss bonus of all is that 1,800 calories has thismuch room for snacking, so you’ll have to be very creative to cheat!

An 1,800 Calorie Day

The best way to make an 1,800 calorie diet work for weight loss is to eat 3 well-balanced meals every day. Every meal does not need to contain meat, just be aware of other sources of protein so you get enough each day. An 1,800 calorie diet means each meal should be no more than 500 calories per meal—this gives you room for 300 calories in snacks.

Looking for easy recipes under 500 calories? Click HERE! 400 calorie dinners can be found here.

[Steak & potatoes is still an option on 1,800 calories...as long as you control your portions!]

The beauty of an 1,800 calorie diet is that when you do have cheat days, you can make up for it any way you choose. Splurged on lunch with the girls? No problem, have a light salad for dinner. Had a great day of healthy eating and need a reward? Feel free to have a tasty but calorie conscious dessert!

Calorie Counter

Ok so, no one wants to become that person. We’ve all seen them, stopping in the middle of every single aisle to check the nutritional label. It’s annoying and they happen to be in your way, thank you very much, but those annoying people have the right idea.

The only way to take charge of your weight loss efforts and stick to an 1,800 calorie diet is to know how many calories are in your foods! Your weight loss depends on you making an appropriate serving size for your meals. Controlling portions is key to consuming 1,800 calories each day,

If you’re ever curious how many calories are in your favorite foods, check out TFLA’s calorie section! We’re adding new foods every day and we’d love your input!

Losing Weight on an 1,800 Calorie Diet

Losing weight on 1,800 calories doesn’t mean you’re starving. In fact, it probably means you’re well fed rather than overfed with plenty of energy to put in a full day of work and get a regular workout. Which brings me to part two of losing weight on an 1,800 calorie diet: EXERCISE.

Without regular exercise—regular meaning 3 days at the absolute minimum—you will still lose weight, but it will take a lot longer. Minimal exercise is ok on an 1,800 calorie diet if you’re just trying to maintain, but significant weight loss requires regular cardio and strength training. Maybe you’d enjoy interval training more or sports as your exercise, it doesn’t matter honestly, as long as you exercise.

Obviously if you want bigger muscles or more defined muscles you’ll focus more on your exercise regimen. However if weight loss is your goal for choosing an 1,800 calorie diet, then choose physical activities that you can perform and that provide at least some enjoyment.

You don’t have to love working out to have successful weight loss…but it’d sure help if ya did!

Looking for a fat burning program that you and your spouse can do together? Read our Fat Burning Furnace review. Rob and his wife shed the weight by focusing on two important factors: diet & exercise…and look at them now!

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 diets on the market today cater to the fairer sex, who’s under more pressure than ever to be thin and stay thin. Diets for women often fail because they don’t adequately address the underlying reasons for the weight gain.

{The reason most “mainstream” diets for women fail is they don’t help you stop the behaviors that lead to YOUR weight gain. All weight gain is not equal!}

The science behind most diets for women is based on half-truths that simply sound compelling to a desperate dieter. When you peel back the layers on some of the most popular diets for women, you’ll see that it’s nothing more than a fad wrapped up in science and calling itself legitimate.

Keep reading to find out why diets for women tend to fail so often.

Lies

At the risk of sounding too harsh, I’m just going to put it out there that many diets for women fail because they are flat out lying. Eliminating steak from your diet or drinking nothing but lemonade for weeks might help you lose weight today, but about tomorrow and the next day, and the day after that?

Many of these diets for women fail because they aren’t honest about what is really needed for weight loss. You need to burn more calories than you consume to create a calorie deficit, which is required for weight loss to occur. If your goal is to lose 1 pound each week, you need to find a way to burn 3,500 calories per week. Maybe some of these fad diets for women will help you achieve that goal, but what happens in a few months when you’re sick to death of a high protein-low carbohydrate diet?

Magic Foods

Another reason diets for women fail women is because they always promise more than they can deliver. There are foods that burn fat you can eat that will help with weight loss, but there are no “magic” foods that when eaten will mysteriously melt away excess fat. If you want to lose weight, eat foods for fat loss instead of zero calorie and fat free foods.

{Wouldn’t it be great if you could just stop eating chocolate and POOF! Off comes the weight?!?}

The truth is that the only “diet” that guarantees weight loss is a well-balanced diet that includes good carbs, lean protein (in moderation), fresh fruits & vegetables, and of course fiber! These are the only so-called magic foods that will help you lose weight and keep it off.

Pills

While we do live in a particularly pharmaceutical age, pills cannot solve all problems. So many diets for women come in pills that are filled with miniscule amounts of ingredients that do contribute to weight loss, if consumed in appropriate doses. Green tea pills are among the most popular diets for women because the weight loss benefits of green tea are well known and very well documented.

These diet pills for women however, rarely list how much of each ingredient is contained in each capsule so you have no idea if these pills are working. Furthermore diets for women that include pill popping often come with side effects that greatly outweigh any benefits. Diets for women often fail because these pills are nothing more than capsules of false promises.

Exercise

One of my biggest pet peeves about diets for women is how so few of them focus on the importance of regular exercise to weight loss and overall health. While I do admit that overeating is the #1 contributor of weight gain, eating less isn’t the ONLY solution to that problem. Exercise not only helps burn off fat and build muscle, it also keeps your heart healthy and other illnesses at bay.

With so many women performing double even triple duty as homemaker, breadwinner and soccer mom extraordinaire, it’s more important than ever that they take control of their health and well-being, something most diets for women pay little attention to.

Confidence

Losing weight is about more than just looking good; it’s also about feeling good too. Many diets for women fail because they only remind women of how much they want to look good, rather than how shedding excess weight will contribute positively to their lives.

Losing weight is about your health and quality of life first and many of these diets for women fail because they don’t understand that fact. Losing weight and getting healthy is something a woman should do for herself and her family and loved ones who rely on her to be there for them.

Forget about these diets for women that don’t work. Learn how to really break your addiction to food by reading our Eat Stop Eat review.

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!

So much has been written and said about green tea that it really is difficult to separate fact from fiction. It doesn’t matter if you want to drink tea or take it in a pill form, everyone today is extolling the virtues of green tea for weight loss.

[Not all green tea is created equal…just one stick of this is 101 calories!]

Today we’ll look into the claims and ingredients in Green Tea Extreme to find out if there’s finally a green tea weight loss product that works.

What Is Green Tea Extreme?

Green Tea Extreme is a weight loss supplement that claims it can help you lose up to 25 pounds in the first month of use. This was the first red flag for me because that kind of weight loss is unhealthy and guaranteed to return and multiply, but in the interest of objectivity I kept going.

Green Tea Extreme is simply a supplement that is supposed to “speed up” weight loss.

What’s In Green Tea Extreme?

One of the most important aspects of any diet supplement is the ingredients and to my great surprise Green Tea Extreme actually lists all ingredients. Since they didn’t hide behind to so-called proprietary blend label you can be sure that this isn’t a weight loss product that will have adverse side effects.

Green Tea Extreme contains green tea extract (500mcg), guarana extract (300mcg), chromium (200 mcg), B12 (100 mcg) and citrus aurantium (200 mcg). Some of these ingredients have proven effective for aiding in weight loss, but none of them provide a magic weight loss solution.

What Is The Green Tea Extreme Regimen?

Taking Green Tea Extreme is much easier than the work required to experience successful and long-lasting weight loss. All you have to do is take 2 pills each day and wash them down with an 8 oz. glass of water.

[Just imagine the possibilities if this bottle could give you the body you've always wanted...seriously imagine.]

Although its just 2 pills a day, you will have to be on this regimen for 3 to 5 months to experience “optimal” weight loss results. At $44.90 per bottle, this money would be much better served on fresh produce!

Does Green Tea Extreme Work?

Since the makers of Green Tea Extreme don’t endorse regular exercise and a well-balanced diet, it is difficult for us at TFLA to say this supplement “works”. The amounts of green tea and guarana extract in these supplements are only enough to “aid” weight loss. On its own Green Tea Extract will do very little to help you lose weight.

Without creating a calorie deficit it won’t matter how many diet pills you take. Maybe Green Tea Extreme will help you lose weight if you work out regularly and eat a healthy diet with fiber, lean proteins and fruits & vegetables. Without diet and exercise all pills like Green Tea Extreme are doing is increasing your heart rate and calling it “increasing metabolic rate”.

Green Tea Extreme PROS

• Green tea extract has some weight loss properties
• Easy weight loss regimen
• Money back guarantee for unopened bottles

Green Tea Extreme CONS

• Alone doesn’t cause weight loss
• Lots of complaints about “money back guarantee”
• Not recommended for people with caffeine sensitivity and heart problems
• No diet or exercise program endorsed

Green Tea Extreme Side Effects

Because the main ingredients in Green Tea Extreme work to speed up your heart any pregnant or nursing women should not take it. The makers of Green Tea Extreme list possible side effects associated with this supplement , including; panic attacks, anxiety, dizziness, insomnia, nausea, rapid heart rate and restlessness. If you experience any of these stop taking this supplement and contact your physician.

Green tea is effective for a variety of health problems, but Green Tea Extreme is not effective for weight loss.

Get the real skinny on breaking your food addiction by reading our Eat Stop Eat review. Here’s a hint: it has nothing to do will diet pills!

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!

The goal is six-pack abs, but what tools will best help you achieve your goal? Will you choose tried and true abdominal exercises or new-fangled equipment not guaranteed to get the job done?

[Ab chairs like most exercise chairs, are not created equally.]

With the quest for a better body more sought after than ever, many companies have introduced exercise equipment that sounds good at the time but leaves dieters still looking for the next big thing. Keep reading to find out if the Ab Chair is another useless purchase or your answer to that six-pack problem.

What Is The Ab Chair?

An Ab Chair, put simply, is an abdominal workout machine in the form of a chair. The frame of the Ab Chair is supposed to help users maintain proper form for sit ups or abdominal crunches. Because the Ab Chair allows for a greater range of motion, users can perform abdominal exercises they otherwise might be unable to perform.

How the Ab Chair Works

Most Ab Chairs come with an instructional DVD but wouldn’t it be great if you could find out how to use it before you made a purchase?

How Much Will The Ab Chair Cost?

The Ab Chair is made by several different manufacturers but the price range for this workout equipment starts around $70 and increases to well over $100. Obviously your wallet will help you decide if the Ab Chair is worth the purchase, but you should also consider how much of a problem you have working abdominal muscles.

Does The Ab Chair Work?

In the most straightforward sense of the word, yes the Ab Chair, ‘works’. However it doesn’t work very well to tone the abs. The first problem with the Ab Chair is that it doesn’t address the issue of burning belly fat. The Ab Chair is strictly for abdominal exercises, however it doesn’t do a very good job of providing resistance for a tougher abdominal workout.

[Ab Chairs are made by dozens of manufacturers...this is just one of them.]

The way the Ab Chair is created also makes it near impossible to use for the extremely overweight, who are most likely to purchase this exercise equipment. The flimsy material from which the Ab Chair is made is so thin and places you so close to the floor that it’d probably be more effective to lie on the floor and work out proper crunch form in the mirror.

Ab Chair Pros

• Easy to store
• Adjustable foot rests (if you find them helpful)
• Allows a workout of the oblique muscles 

Ab Chair Cons

• Expensive
• Maximum weight load is 250 pounds.
• Not enough resistance for effective abdominal workout
• Uncomfortable

Ab Chair Verdict

Getting your abdominal muscles into the shape you want may be accomplished by purchasing an Ab Chair, but it may also be accomplished by regular abdominal workouts. Since the Ab Chair does not come with enough resistance for those with lots of belly fat to truly work the midsection, we do not recommend this piece of workout equipment.

The unstable structure of the Ab Chair combined with its weight limit means this is not workout equipment meant for people that actually need to lose weight. If there was a perfect customer for the Ab Chair it would have to be individuals only 5 or 10 pounds overweight and have cash to burn on ineffective workout equipment.

If you’re serious about transforming your abdominal area into something to be proud of, stick to traditional abdominal exercises like crunches, captain’s chair and leg lifts. Paying careful attention to your diet will help you create the calorie deficit needed so the world can see the six-pack you have hiding underneath the fat.

Real Six-Pack Abs

Men and women alike have scoured the earth in search of the perfect abdominal workout for six-pack abs with little reward…until know. Read our The Truth About Six Pack Abs review to correct your workout flaws and get a killer six-pack before beach season!

I‘m really excited about the opportunity to write a guest-post here on TFLA, seeing that they‘re an authority in their field with thousands of visitors each day.

{Sometimes “I’m tired is just an excuse,” and sometimes it’s because you’re fatigued from insomnia.}

And small wonder. The posts on The Fat Loss Authority are top-notch; both informative and entertaining. So I thought, “Better get cracking and write something really good and useful, and of course up to the standards TFLA readers have come to expect.“

But I‘ll let you decide.

Late Nights Makin‘ You Overweight?

Sleeplessness, or lack of sleep –insomnia—is a major problem nowadays. It‘s associated with a host of health problems, including obesity … BIG time.

The New York Daily News reports direct correlations between lack of sleep and weight gain—in women even more than men. A recent study by the New York Obesity Research Center reveals that sleep deprived individuals overeat far more easily than those who get a good night‘s sleep.

Scientists have documented the link between  sleep and obesity in other studies as well and speculate that hormones associated with appetite and food intake increase when we are tired. Well, that‘s old news; if you‘re fatigued, you get cranky and then hungry, for sure.

The Washington Post reports that not enough or erratic sleep heightens the risk of cancer, heart disease, diabetes and obesity. Sleep is awesome…why risk any of these illnesses?

But…what about depression?

Kids get ornery, adults get aggressive at first then frustrated and finally depressed. Enter tasty but fattening cookies, cakes, soda, booze and a whole host of so-called ‘comfort‘ foods. On the other hand, well rested people tend to be in a pretty good mood! But don‘t take my word for it, look at what some of the experts have to say about insomnia and obesity:

“Lack of sleep disrupts every physiologic function in the body. We have nothing in our biology that allows us to adapt to this behavior.”

                                        -Eve Van Cauter of the University of Chicago

“Losing sleep, “might speed up death’s arrival.”

-U.S.News & World Report, 2009

“What is certain, is that we can’t do without sleep.”

-Peter Meerlo, neuroscientist at University of Groningen, Netherlands.

Other penalties for staying up late can be even more serious, deadly in some instances. Studies have linked chronic sleep loss to obesity, heart disease, high blood pressure, diabetes and even shorter lives.

{Getting enough sleep is high on this guy’s priority list!]

What about fat burning exercises? Not much fun when you‘re exhausted, that is IF you exercise at all. If you do, the intensity and overall quality of the training will likely be rather low. Healthy sleep is just plain necessary for recovery and general regeneration. It‘s a cycle too; the worse your nights are the worse they tend to get.

Sleepless Solution

So Houston, we got a problem. How do we fix it?

First, by identifying the causes for sleeplessness, and then removing them. By resetting our inner clock and circadian rhythm.

Most adults today have their sleeping patterns thoroughly out of whack from having too much to do and not enough time to do it. So that‘s where we start, at the beginning, which means this: get to bed at the exact same time every night. No exceptions. Even if you don‘t doze of right away, lie there and eventually you will fall asleep.

Next? Get up at the exact same time every morning. Even if it was a horrible night, and you could just sleep so nice and comfortably right now! You know what I mean. Be hard on yourself, and get up anyway. You can always take a short nap after lunch like everyone else. If not that‘s even better because, trust me, come bedtime tonight sleep won‘t be so hard to come by!;-)

It helps to increase your morning energy with coffee, green tea or herbs and vitamins like liquorice root or vitamin b5. But no coffee or other stimulants after noon! Late afternoon stimulants would mess up the odds of having some sweet dreams at the end of a long day.

Good fat burning exercises will improve weight loss results and help to get rid of that restless energy. My grandma used to say, “Can‘t sleep? Go work hard!“ I hate to say it, but maybe granny was right.

Frankie Says Relaaaax

Try to really calm down at night by taking a (long) hot bath, reading a book (even a good one makes your eyes heavy!), and of course our little bag of sleep-ninja tricks.

Take a quality magnesium supplement–up to 1000 mg—late in the day; its great for the heart and helps you relax.

My  super-sleep herbals will knock you right out (in a very friendly and kind way!

• Reishi Mushroom
• Hops
• Feverfew
• Lactuca Virosa and
• Lavender Oil

Total darkness and silence in the sleeping quarters are crucial–use some ear plugs if you must! Finally, plan for the next day‘s schedule or the healthy meals you‘re going to prepare and take to work. What will you cook and when will you eat it?

Works like a charm for me, I usually don‘t get too far beyond breakfast before deep in slumberland !;-)

So there you go, now you understand the causes for sleeplessness, the effects this has on weight loss results, and most importantly how to grab the good night‘s rest you deserve and need!

Sweet Dreams!

Mark

P.S. If you think this post was up to scratch, why not head on over to my Blog sometime, I would feel honored by your visit and comments! Hope to see ya over there!

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.

When you work your upper, body does it mostly consist of pull ups, push ups, free weights and resistance bands? That’s how we’ve been conditioned, so to speak, to think that our upper body exercises should focus on building muscles and strength.

[Even this iconic sex symbol knew that upper body exercises were important to looking this good!]

There’s nothing wrong with building muscle, unless you need to lose fat first. Upper body cardio exercises will allow you to increase strength and (possibly) muscle mass, while burning the excess fat. We’ve compiled a list of 5 upper body cardio exercises that you should add to your existing upper body workout, so keep reading…

Swimming

Swimming is a great upper body exercise because it works the upper back, chest and arms effectively. What’s really good is that swimming is good for those of you who haven’t exercised in awhile because it’s low impact. Low impact upper body exercises like swimming are good for people with old injuries or weak muscles. Doing laps in the pool gives you lower body support while you workout your upper body.

By changing up the swim stroke you can determine which upper body muscles are exercised during each workout. Swimming as an upper body exercise lets you decide how intense your cardio is as well as how thoroughly you work the upper body. When you need cardio without the impact, swimming is one of the most effective upper body exercises.

Boxing

You don’t have to be Mike Tyson to get a good upper body workout by boxing. Cardio boxing is mostly an upper body exercise; however you also improve balance, footwork and coordination. The punching and blocking motions of boxing exercises many upper body muscles including shoulders, arms, back and chest.

Boxing not only increases your heart rate, but the fast punching movements tone and strengthen muscles. Boxing is one of the best upper body exercises to burn and tone simultaneously. Another reason you should give cardio boxing a shot? The discipline required in boxing will go a long way to help you achieve your weight loss goals.

Jumping Jacks

Jumping jacks are traditional upper body exercises that work the arms, shoulders and back. Unfortunately when most of us think of jumping jacks our minds automatically race to 8-year olds flailing arms wildly about, so we don’t give them the respect they deserve. While exercising the upper body, jumping jacks work the legs and keeps your heart pumping!
[Alternative jumping jacks like this will increase intensity of upper body exercises.]

Jumping jacks are effective upper body exercises because like swimming, the type of jumping jack you do can greatly improve your workout and increase the intensity of your upper body workout.  If you want your core to see some action during jumping jacks, consider the reaching jumping jack. During this version you perform a traditional jumping jack, bend over and touch the floor between each jump.

Hand Cycling

Unless you’re a hardcore cyclist, chances are you are as unaware of this upper body exercise as I was. That is, until I recently saw a guy on this weird contraption and asked him what on earth he was doing!

It turns out that hand cycling is exactly as it sounds—steering a bicycle with your hands and upper body muscles. Before you balk, consider that hand cycling is to upper body exercises what traditional cycling is to lower body exercises. Imagine the work your legs to do keep the wheels of a bicycle rotating, now imagine your arms, chest, back, shoulders and even core doing the same work.

[Hand cycling is an efficient way to get around while you perform upper body exercises.]

Although purchasing a hand cycle can be costly, most exercise facilities have at least one so you can switch your upper body exercises to prevent boredom. This is also a great upper body exercise that you can do with a buddy. Whether you cycle competitively or simply to lose weight, hand cycling is the perfect upper body exercise to do with a workout buddy!

Hand & Arm Movements

Add hand and arm movements to get upper body exercises completed during stationary cardio workouts. This probably sounds strange but when you hope on an exercise bike or treadmill you work your lower body pretty hard while your arms simply hang uselessly for an hour. By adding hand and arm movements like jumping jacks, dumbbells or free weights you perform upper body exercises while you do your cardio exercises.

Inserting these extra upper body exercises into your regular workout routine, you can increase your heart rate while toning upper body muscles. Whether you are walking, running or doing the treadmill in front of the TV, grab dumbbells or use your arms to exercise your upper body. Upper body exercises such as this are an easy way to give your body every advantage to achieve your weight loss and exercise goals.

It’s not easy getting your upper body to look the way you want, but regular exercise and a balanced diet can get you there if you let it.

You’ve got tips to work your upper body, now find out what you can do for a better mid-section by reading our review of The Truth About Six Pack Abs. It’ll change everything you thought you knew about getting “look at me” abs.

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!