WEIGHT TRAINING

CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today I’m going to show you how to do strength training workout at home with just a set of dumbbells. The first exercise is the Split Squat. So with this exercise you will train your entire lower body. To start, get into a split stance with dumbbells down at your sides (or no dumbbells if you are a beginner. From here, drop your hips and knee straight down, driving through the front leg to come back up. Do 8 reps for one side and then switch to the other side. The next best exercise to do is the dumbbell Chest Press. So, lying with your back on the bench, press the dumbbells up and in, and then down and out. Another great exercise to do at home is the dumbbell Row. To get into position, kneel one leg on the bench, bend your elbow slightly with your hand on the bench. Your other knee will be bent and your back will be flat with your chest up. Next, row the dumbbell up to your abdomen and then slowly return to the beginning. Do all reps for one side and then switch. Those are 3 great exercises for strength training at home to burn fat and build muscle in just 20 minutes. If you want to ramp up your workouts and burn even more fat, then include an interval training program to the workout as well. Lose fat and gain muscle with these quick and effective dumbell workouts from Turbulence Training and TTMembers. http

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Why You Should Consider Using An Elliptical Trainer

By Ron Bergman

If you are tired of working out on the boring treadmill, you really should try one of those elliptical trainers. With treadmills, you often feel like you’ve been running miles and miles. They are best for marathon runners who are training to run long distance on the machine. The elliptical trainers, on the other hand, allow you to walk and run in different levels and speeds. They give you not only a cardiovascular workout, but also a complete aerobic exercise.

With an elliptical machine, you get to work out your lower body and the arm muscles using its handlebars. Traditional elliptical machines have handlebars that move back and forth. Some of the higher end models like the Yowza Captiva are equipped with rotational handlebars so you can target the core muscles and get a truly total body workout. Below are some of the benefits of exercising with an elliptical trainer.

Save Space

Compared to a treadmill, an elliptical exercise machine has a smaller footprint. It saves you space at home and can fit into a tight corner that a treadmill can’t. If you have a home gym then this machine will give you more space for other gym equipments and materials.

Burn More Fat with Less Effort

Using an elliptical trainer allows you to burn more fat and calories faster. Studies have shown that it takes less effort to use an elliptical machine. This is because you can work out both lower and upper body at the same time. There is no need to use different equipments for different parts of your body. You get to exercise more and waste less energy.

Less Impact

Due to its low impact exercises, an elliptical trainer is much safer on joints than other exercise machines. We have all heard people getting injured using treadmills. These can be avoided with elliptical exercises. It is also suitable for people of all ages and even for those who are suffered from back, knee, and joint injuries.

Good in Cross Training

If you are doing cross training, you will be glad to know that elliptical trainers can be programmed with various cross ramp inclines and speeds. The foot pedals can move in both backward and forward directions. These features can help you with steep slope climbing and other cross training activities.

Fun to Use

Unlike a treadmill where you can only walk or run, an elliptical exercise gives you a number of workouts you can do with different parts of your body. You can program the machine to target your arms and legs, tone your muscles, as well as do cardio exercises. The variety of things will keep you interested. You will not get bored working out and it will keep you motivated.

Most of people lead a busy life these days. We don’t have a lot of time to exercise. With an elliptical trainer, you get low impact exercises that burn calories with less time. And it is so much fun to use, so you really don’t have any excuse not to exercise anymore.

About the Author: If you are looking to purchase home exercise equipment like an elliptical trainer, the Schwinn 420 is a good choice. If you want to go for the best, then you will want to consider the Yowza Captiva.

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Five Leg Blasting Strength Training Exercises

By Callie Durbrow

We have all seen it before; the long, lean, tan legs that look great in jeans, skirts or swim suits no matter what. Have you ever asked yourself, “What do they do to get those legs?”

Well the answer may be some good genetics, I can guarantee that that is not the only reason they look so good. Training your legs and your entire body takes a lot more work than most people even imagine.

In order to develop a tight lower body figure, you need to make sure you are training the right way. Many people go into the gym and hop on the treadmill or elliptical because they think it is working their legs. This is not quite what you are looking for when it comes to lower body and leg blasting training.

Steady state cardio training will not elicit the metabolic response that your body needs to eventually develop the tight and toned look that everyone wants. Cardio training will get your heart rate up and burn quite a few calories during the workout, but it will not boost your metabolism to the level that will keep torching calories for up to 36 hours after the training session.

In order to efficiently and effectively burn calories (and fat) when you are not working out, you must perform resistance and strength movements. These exercises will use more muscles, will mobilize fat to eventually burn it for energy, and will keep your metabolic rate high even when you are not working out.

Many women avoid strength training altogether because they do not want to look bulky or manly. This transformation will not happen because women lack the high levels of testosterone and other growth hormones that stimulate serious muscle hypertrophy (size).

Strength training for women is very beneficial because it adds lean muscle tissue which gives us a nice toned looking figure, and it also elevates your resting metabolism which burns calories when you are not working out. This helps to keep you in shape and any training that you do will just cause the metabolism to soar through the roof.

When it comes to training your legs and lower body, here are the five best exercises. All of these exercises require stability, use all major muscle groups, and will be much more fun and rewarding than slow, steady cardio training.

1. Squats- back squats, front squats, overhead squats, box squats, single leg squats

2. Lunges- multi directional lunges, walking lunges, bench lunges

3. Step Ups- lateral, forward, with dumbbells or barbells

4. Dead lifts- traditional barbell, sumo, dumbbell, single leg dead lifts

5. Glute/Ham Raises- glute ham bench or Nordic hamstrings with a partner

If you are working out on cardio machines or Nautilus circuit machines, you must change your workout plan. Incorporate multi-joint movements like the ones listed above and you are guaranteed to see changes in your lower body. Pick two of the five and perform anywhere from 3-5 sets depending on your training level. These movements will kick your butt into shape, literally, and will also burn a very high level of calories because of their complex nature.

Not only will you leave your training session feeling great, you will continue to burn those calories for up to 36 hours after the training session.

About the Author: Callie Durbrow is a personal training expert in Cambridge . She conducts small group personal training programs for busy individuals looking to lose fat, boost their energy levels, and look and feel amazing. For more fitness and training information please visit Cambridge Personal Training

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Strength Training Benefits Women

By Susan Megge

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to weight training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of weight training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; strength training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, strength training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating strength training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of strength training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because in general, women feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not strengthen your muscles; only strength training will do this. If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you strength train at least two to three times per week.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

About the Author: Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist women as they approach and experience menopause. Susan, a health and fitness expert started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

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Tone It Up Diet Plan, How Karena and Katrina lost their love handles :)

To purchase our diet go to toneitupdiet.com We offer as much as we can for free on our videos. The best diet plan to tone up, lose weight, tone your abs and burn fat. We also did our ab workout video, leg workout, arm workout and band exercises. Karena and Katrina from ToneItUp.com. We wanted to show you can look great by gaining muscle and losing fat. Fitness Universe was fun. It was a great fitness competition. Before and after fat loss. Go to www.toneitupdiet.com

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Link: Tone It Up Diet Plan, How Karena and Katrina lost their love handles 🙂

Elliptical Trainer Workout

An elliptical trainer workout designed to burn fat and improve cardio.

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