It can often be a hard process if you're attempting to get six pack abs. However, through regular, daily workouts that include short exercises that are specifically designed for the abs, you can get toned abs.

I am here to tell you what workouts will enable you to learn how to get toned abs.

Exercise #1: "Curling the Abs". Lie down on a flat surface with your arms crossing over your chest. Squeeze your shoulders and stomach muscles as you raise your abs approximately 1 inch off the ground. Then lift your feet and shoulder blades off the ground, and maintain that position for a number of seconds. You can do this workout several times each day.

Exercise #2 "Raising the Legs" Flatter abdominal muscles can be attained by performing the correct workouts. Lie on a flat surface and lift your legs to a 90 degree angle, then lower them. You can do this exercise at a minimum of 10 times every day. You can also attempt some variations of this workout by swinging your legs to either side in order to lose some body fat.

You don't have to rest between these workouts, but make sure your motions aren't fast or jerky. In order to be more comfortable, place a pillow beneath your back.

Exercise #3: Perform the well-known workout that is generally referred to as the "Bicycle". Place your hands beneath your head and raise your knees to 90 degrees. Then, move your legs in a motion mimicking the riding of a bicycle. You can start out by performing this exercise for only a minute or two, and extend that time as you are able. The workouts mentioned here will give you superior results when compared to the results of other workouts.

If you want to get toned abs fast by using techniques that are guaranteed to work, click here.

Article Source:http://www.articlesbase.com/fitness-articles/how-to-get-toned-abs-great-exercises-you-can-do-to-get-the-perfect-six-pack-1585467.html

Lower cholesterol naturally? In this modern world this can be the most important question you can ask. Often people with a cholesterol problem windup taking cholesterol reducing drugs called 'Statins'. They do reduce cholesterol -- unfortunately they reduce not just the 'BAD' but also the 'GOOD' cholesterol. But do little to reduce 'TOO HIGH' triglyceride levels.

Statin drugs have be shown to have side effects. You can experience muscle pain, because Statins reduce the amount Coenzyme Q10 (CoQ10) in each cell.

Coenzyme Q10 (CoQ10) is one of the most important enzymes in your body. It exists in ever cell and is absolutely essential to help with muscle function. Your heart is all muscle and needs CoQ10 to function properly.

Many times when Physicians prescribe Statins they are unaware of this particular side effect. So there is a very real possibility -- taking a statin could be dangerous.

NEVER DISCONTINUE YOUR PRESCRIPTION MEDICATION WITHOUT TALKING TO YOUR DOCTOR!!

But can you lower cholesterol naturally?

There are nutrients that are proven to naturally lower cholesterol. Things like:

Policosanol -- an extract from sugar cane -- in a double blind study -- lowered LDL (Bad cholesterol) raised HDL (good cholesterol) and lowered triglyceride levels more than Mevacor (lovastatin). And did so without raising blood sugar at a much lower cost.

Compared to Zocor (simvastatin) policosanol balanced the cholesterol equally as well but also reduced high triglyceride levels.

Against Pravachol (pravastatin) again it showed marked superiority to the drug in balancing cholesterol and triglyceride levels.

Lecithin oil -- has been shown to contain nutrients that increase the HDL and slow absorption of cholesterol from foods especially meat.

Pumpkin seed oil -- contains what is known as 'essential fatty acids' which enhances the effect of Policosanol.

D-limonene -- extracted from orange peel lowers cholesterol levels and is used to dissolve gallstones which are comprised of cholesterol.

Phytosterols -- reduce cholesterol absorption by your body.

As you can see there are a bunch of terrific alternatives available to not 'just lower your cholesterol, but balance it' -- because your body needs a certain amount of cholesterol to function properly.

So to the question -- can you lower cholesterol naturally? The answer is an emphatic 'Yes'

Sometimes eating the proper diet on a daily basis to provide these nutrients and perfect the cholesterol reducing diet is next to impossible.

There are supplements available that contain all these nutrients and that will lower cholesterol naturally and balance triglyceride levels.

Terry Johnston is head writer and lead researcher at 'Drop-My-Cholesterol.com'. His abiding interest in products that help people maintain their health comes from his own experience with health issues. For more information visit Terry's Web Site ==> Drop-My-Cholesterol TODAY!

Article Source:http://www.articlesbase.com/fitness-articles/you-can-lower-cholesterol-naturally-and-free-yourself-from-medication-1588371.html

Have you been in despair for the past few months now because every time you see yourself in front of the mirror, you can't help but feel upset because of your current weight? Have you been unhealthy for the longest time now and you just finally realized it's the best time for you to change and be a better and healthier person? You can definitely lose weight and trim fat fast and soon enough you will surely see the kind of body you've been dreaming to have for the longest time now. Here are some helpful tips you need to bear in mind if you want to lose weight, burn calories and achieve one great and healthy body:

Click Here For Acai Ripped Limited Free Trial!

Tip # 1: Eat Healthy Foods That Are Low In Calories

It's very important that you know the list of the healthy foods you need to eat when you want to lose weight. You will never ever lose weight if you keep on eating unhealthy and fast food type of foods. Vegetables and fruits are your best options when you want to trim fat fast and lose weight quickly.

Tip # 2: Always Exercise To Burn Fat

You will surely trim fat fast if you will always do different types of exercise to burn fat and burn calories from your body. This may sound a little bit hard for you, but remember that it's very important that you always exercise since it can help you lose weight and get a healthier and more fit body.

Tip # 3: Try Using Dietary Supplements

Nowadays, losing weight can be so much easier and even faster if you will try to use dietary supplements that are specialized to help people lose weight and get a healthy body. You can try to do your research first before placing your order to make sure that the product is going to be effective and safe to use.

Losing weight can be a great challenge for you, if you will that you won't be able to do these tips, just keep in mind that you need to be hopeful and be persistent in order to achieve your goal in becoming healthier than ever. Believe in yourself that you can do all of these tips. Good luck!

Click Here For Acai Ripped Limited Free Trial!

This author writes about Tips To Get Ripped and Fast Way To Get Abs

Article Source:http://www.articlesbase.com/fitness-articles/trim-fat-fast-acai-ripped-1582938.html

Is your self confidence way too low for the past few weeks now and you just definitely feel bad about yourself because you have been unhealthy and you don't like what you see in front of the mirror anymore? Do you want to be healthy now so that you will look so much better and feel much greater about yourself? You shouldn't lose hope in becoming healthier than ever because thanks to the amazing Acai Ripped dietary supplement you will now change your weight and the way you will look at yourself.

Click Here For Acai Ripped Limited Free Trial!

Acai Ripped dietary supplement is not the ordinary supplement that you can buy from drug stores because it contains all the amazing and most effective ingredients that have been studied and proven to help you lose weight and will as well boost your energy level. Moreover, this excellent dietary supplement will also going to make you feel healthy and vibrant and will as well help you gain strength and power.

You might be wondering what could be the most powerful ingredient of this dietary supplement why it's beyond compare to other products, well it's because it contains a high amount of acai berries that have been clinically proven to help a lot of people when it comes to losing weight and burning calories from their body. Acai berries are one of the safest and most effective fruits that will bring you loads of benefits that will surely make you healthier than ever.

There are definitely tons of tips to get ripped, but if you will add Acai Ripped dietary supplement to your plan in losing weight, you will surely see one great and healthy body in just a week or two. The great benefits of this dietary supplement have been already proven because people who already used it are all so happy and contented with the results that they are enjoying right now.

If you want to get a healthier and fit body, it's time for you to grab your free trial of Acai Ripped now and make it change your life forever. Believe me, when you are going to grab your free trial you will be forever thankful with the benefits you will get from this dietary supplement because it will surely bring you the results that you deserve. Enjoy and more power to you!

Click Here For Acai Ripped Limited Free Trial!

This author writes about Fast Way To Get Abs and Trim Fat Fast

Article Source:http://www.articlesbase.com/fitness-articles/acai-ripped-review-tips-to-get-ripped-1582960.html

Many of us have tried various fat loss workouts, been on bizarre diet plans or even hired a personal trainer but most of us are left disappointed and frustrated with the results we achieve. We often embark on radical solutions without even understanding the principles behind the course of action. Many prospective solutions don't even have underlining principles, they are merely a random attempt to starve us thin or drain us of vital energy in the hope of some fat loss. In order to drop those unsightly pounds it is important to follow a course of action that makes sense and is based upon sound knowledge and empirical evidence.

We are all very complex human beings, the idea that a single course of action will be appropriate for every person is just counter intuitive. Both exercise and nutrition as well as motivation and lifestyle changes all need to be tailor made for each individual. So the most important first step to any fat loss program is a comprehensive assessment. You need to find out what motivates you, what inspires you, what foods agree with you, what stresses you, and many other aspects that are particular to you. Based upon the outcome of this assessment you are able to make a plan. And a plan is crucial if you want to see results. As the saying goes "Fail to plan, plan to fail".

Once you have your plan in place then you want to ensure that you are following a nutritional program that suits you. We are all different on the inside just like we are different on the outside. What causes you to bloat or rapidly increase weight may have the adverse effect on your best friend. The idea that we can all survive on cabbage soup for a month, eat just protein, or count calories etc. is just unscientific. Our ancestors are responsible for many of the answers to our nutritional requirements we just need to look and listen to what we have evolved to eat and drink.

Our exercise also needs to be designed specifically for each individual. We all have vastly different jobs, spend our days involved in different activities and sports. The way one person can move and perform can be vastly different from another. One may be tight in certain areas of their body and very flexible in others. Again assessments in movement patterns, muscle recruitment, joint laxity, core function etc. should all be considered before following a workout. With this in mind how can a magazine workout be ideal for the average person looking for fat loss.

The body is very complicated and thankfully very unique. If you want to start achieving results in fat loss and improving the way you look, feel and move then you need to start treating yourself as an individual. Ensure that you undergo comprehensive assessments and that a plan is made that is both principally sound and intuitive. Good luck and enjoy being treated for the great individual that you are.

Visit GB Personal Training for a personal trainer london

Article Source:http://www.articlesbase.com/fitness-articles/why-most-fat-loss-programs-dont-work-1578050.html

Each day, more and more people are looking into building more muscles. If you are one of those who are looking for the fastest ways to burn fat and build muscle, you need not look any farther. Lean Hybrid Muscle can guide you through helpful steps so you can build more muscle and lose more fat effectively.

Click Here For Lean Hybrid Muscle Instant Access Now!

Lean Hybrid Muscle is a guide that will help you build muscle and lose fat easily and at the same time. It will take you by the hand through each and every step of how exactly you can lose excess fat and build more muscles.

This guide will show you a fail safe way of gaining more muscle while losing extra fat without having to bulk up or cut down on food. It will also show you how you can build more muscles and lose weight without spending long hours in the gym and without having you to deal with restrictive dieting. Simply put, muscle building and losing weight will become fast and easy.

If you have been through almost every weight loss diet and muscle building program there is and have only seen failure in your efforts, this guide is definitely for you. It has been developed by a pair of personal trainers so you can be sure that the steps you will be reading are safe and effective ways of losing weight and building more muscle.

You can learn more about the Lean Hybrid Muscle system in this helpful muscle building and weight loss guide. Visit its website today and learn more about how you can get your own copy of this fitness guide so you can start feeling more confident about your physique. With this guide, you no longer have to feel bad about how you look, and you can always be confident about flaunting those attractive muscles.

Click Here For Lean Hybrid Muscle Instant Access Now!

This author writes about Lean Hybrid Muscle at Quick Way To Burn Fat

Article Source:http://www.articlesbase.com/fitness-articles/lean-hybrid-muscle-muscle-building-review-1578149.html

So you want to know incredible muscle building workouts techniques that gets you ripped fast?

I understand how you feel.

If you're on the hunt for a skinny guys workout, then you must pay attention to the following tips. Far too many ectomorphs going about their workout in all the wrong manner, which means they don't get the results they are looking for.

Hours and hours are wasted in the gym, while feelings of intense frustration and disappointment set in.

Does this sound familiar to you?

If so, listen up. If you start utilizing these principles, you will see your body change in only a few short weeks and finally, it'll be like the light went on after so many years of never seeing results from your muscle building rountine.

Here are the 'musts' for the skinny guys workout.

Lower Your Volume Down

The first step to building muscle mass fast is to lower your volume level down. If you're currently doing more than sixteen sets each workout, it's time to stop that. It's holding you back.

The problem here is that guys who are naturally skinny have less recovery ability. So each time you go into the gym and hammer the body with weights, you're tearing the muscles down.

Then, if they don't get enough time to recover before your next session, what do you think happens? You break down an already broken down muscle tissue.

To you, the ectormoph,, this means you lose muscle mass. Obviously this is exactly what you don't want, which is why volume needs to be lower during your muscle building excercises.

Drop Your Isolation Lifts

The second thing you should do as you build your skinny guys muscle building workouts is to drop out the isolation lifts.

If you're doing bicep curls, tricep extensions, leg extensions, and so on, this is all contributing to the high volume problem pointed out below.

Cut it out.

Focus on core lifts - squats, deads, chest press, shoulder press, and rows. Those are the key elements to a muscular body.

Walk The Walk Of Intensity

Third, no skinny guy can ever hope to build muscle faster if he's not using intensity. Your muscle building workout will be short, but they will be intense.

Think thirty to forty five minutes. If you're doing things correctly, that's all it takes to get the results.

Intensity is a factor of weight lifting, lifting speed, and rest periods. All of these must be in order for you to see your best results.

Feed Your Engine

Finally,muscle building nutrtion- make sure you're feeding that body. If you fail to provide the raw elements through nutrition, again, you are not going to find results.

Aim for at least twenty calories per pound of body weight. If you take in any less, you aren't going to build significant amounts of muscle.

The nice thing is most guys on a skinny guys workout won't have to worry about gaining bodyfat, so that is not going to be an issue.

So keep these points in mind. If you keep going about your current workout, you're just going to keep looking like you do.

Is that really what you want?

Warning: Dont take the above tip lightly.Be sure to take it serious if you want to take advantage of muscle building workouts and get ripped fast.

For more information on muscle building tips. Be sure to click and follow the link in the resource box.

Do you want to know more about simple muscle building workouts that gets you ripped fast? If so, then visit the world's best muscle building resource and get this brand new muscle building workout bonus tip.I could not cover entire bonus in an article so... Here it is:

Bonus Tip: Skinny Guy Secrets To Insane Muscle Gain

Article Source:http://www.articlesbase.com/fitness-articles/muscle-building-workouts-use-these-incredibly-simple-techniques-to-get-ripped-fast-1574586.html

It really is easy to drop some weight quickly, but it will also take some effort. Suddenly is somewhat of a relative term.

It took time to put on the pounds, so they can't be expected to come off overnight. However, if you can stick to the three ideas below and do it reliably for a few weeks, it will become a habit, and you will be thrilled with the results.

Nutritional timing. This is something that is starting to get noticed among nutritionists and weight loss consultants. Your body will use foods more effectively and won't store the foods you eat as fat as much if you utilize its natural rhythms.

Here is an example of nutritional timing. Finish eating your daily intake of carbohydrates by lunchtime.

Your body requires a lot of energy earlier in the day because this is when your metabolism is climbing. Your body will suddenly use up carbohydrates during this time because of the fact that it needs the energy then.

However, in the evening when your body doesn't need that energy, if you eat carbs your body converts them to fat. So you stop fat storage at this time by keeping them out of your evening meal.

Eliminate eating refined carbohydrates. This is one more tip for taking off weight that includes carbs- the bad ones. Refined carbs consist of such items as baked goods, candy, pretzels, etc.

These tend to break down very suddenly in your system. Once they do that they cause a spike, raising your insulin level.

Your body shuts down its fat burning tendencies when your insulin is high, and instead increases its fat making. If you can cut out eating refined carbs, you can increase fat burning.

Intensify your exercise rather than lengthen your exercise. It's interesting to note that if you work out too long, your body actually begins to break down muscle, which is something you don't want.

Why? Because the more well-built your body is, the more you burn calories while you rest, which is known as escalating the speed of your resting metabolic rate (RMR). RMR actually increases (i.e., burns more calories) because it takes more energy maintaining muscles than it does to sustain fat.

So if you want more fat loss, want to get the most out of fat burning during (and after) exercise, it's necessary to add moments of high intensity.

It works like this: always begin in a warm-up mode, than slowly increase that until you are near your maximum effort. Then gradually take that back down. Repeat this routine continually and you can have a great fat and calorie burning routine in less time.

These are 3 great tips for losing weight quickly and simply and can be started right away.

Are you desperate to drop weight quickly? Gerda Peter eliminates the pain and hassle of losing weight with the best weight loss strategies online today. Plus you get all kinds of free information here too!secretslimmingtips.com/category/weight-loss-diet/

Article Source:http://www.articlesbase.com/fitness-articles/you-can-drop-weight-quickly-with-these-ideas-1575104.html

AB CIRCLE PRO--A Gut Buster???
The Ab Circle Pro tummy flab reducer is advertised on As Seen On TV  as the new quickie path to creating a slim, tight six-pack of abdominal muscles.  All you have to do is settle in on this rotating exercise wonder for three minutes a day, and you will have the abs you’ve always dreamed of.

THE CONTRAPTION
The AB CIRCLE PRO requires that you position yourself on the machine with your knees on pads and your upper body supported with your arms.  While maintaining your upper body position, you initiate movement of your lower body from side to side on a friction free track.  This rotational movement will exercise the upper, middle and lower abs along with the obliques; a really good core exercise.  The equipment has three resistance levels, and can be adjusted to do another exercise that will tone your thighs and butt.  Not a lot of room is needed as the Ab Circle Pro folds up for storage under a bed or in a closet.

WASHBOARD ABS?
Any exercise done properly is good exercise.  So the AB CIRCLE PRO is a good device for exercising your abs as it does target those muscles.  The muscles will tighten, but until you develop a total body cardio workout and weight reducing diet, the tummy flab will remain hard to tone.   A common misconception is that you can target weight loss to a certain area...it just doesn’t happen that way.   It takes some time on a good diet and a total body exercise program.

IS IT WORTH THE BUCKS?
When I first saw the ad, I thought “For $14.95, it’s worth a try”.  But, the fine print is worth noting.  It’s $14.95 for a 30 day free trial plus $34.50 shipping.  If you don’t like it, you pay another $34.50 to ship it back.  If you do keep it, after five payments of $39.95 it’s yours to have and hold forever.   Using this plan it costs over $200, so it may be a little pricey for some.   However, if three minutes daily was all you wanted to commit to an exercise program, the AB CIRCLE PRO really might be the ticket for you.

Article Source:http://www.articlesbase.com/fitness-articles/ab-circle-pro-a-gut-buster-1573906.html

If you're a migraine sufferer, then you understand just how painful they can be. You also know how migraine headaches, when they strike, can take over your life and stop in your tracks. To get relief from the pain of migraines you need to first figure out what causes your migraine headaches and then, of course, avoid that trigger. To help you determine what may be triggering your own headaches, here's a look at some common causes of migraines.

Hormonal Changes

While the exact relationship isn't known, a change in estrogen levels seems to trigger migraines in some women.

Food

Certain types of foods cause migraines in some people. Some of the most common food triggers are beer, red wine, chocolate, caffeine, and processed foods such as those that contain MSG (monosodium glutamate) and nitrates (hotdogs and certain lunchmeats). Aspartame, used to sweeten beverages, has been linked to migraines. Skipping a meal can also trigger a migraine.

Stress

Extended periods of extreme stress can also be the cause of migraines.

Sensory Stimuli

Another one of the many causes of migraines is sensory stimuli. Loud noises, stroang scents, and flashing lights have been known to trigger migraine headaches.

Changes in Sleep Patterns

Going from sleeping at night to sleeping during the day or vice versa can trigger a migraine headache. Too much or even too little sleep can also trigger migraines.

Physical Exertion

Sudden periods of exercise can cause migraines in people.

Medication

Almost any medication can cause migraine headaches. It all depends on the medication and how your body reacts to that medication. Starting or stopping a medication can often cause a migraine.

Caffeine

Too much, or sudden withdrawal from, caffeine, can trigger a migraine.

Weather

Changes in weather conditions such as quick temperature or barometric pressure changes can bring on a migraine.

The list of migraines causes will probably grow as the medical community continues to gain a better understand of the causes of migraines. For now, some of the most common causes of migraines are hormonal changes, food, stress, sensory stimuli, a change in sleep patterns, physical exertion, caffeine, weather changes, and medication. If you are a migraine sufferer, then you need to first look at this commone causes as the possible casues of your own migraines. By determining the cause, you can then avoid future migraine headaches.

If this article about the most common causes of migraines was helpful, please visit the site, http://migraine-pain-relief.com where you can access additional information on how to deal with migraine headaches.

Article Source:http://www.articlesbase.com/fitness-articles/causes-of-migraines-what-you-need-to-know-1574031.html

What I'm about to share with you is perhaps the greatest success secret ever discovered.

A seldom spoke of gem that's been administered by histories achievement masters to resurrect the lives of many.

Thousands of testimonials... including those of the most genius minds to ever walk the face of the earth will attest to its power.

Whether its absolutely true or not... I can't say.

But of the thousands who claim it as fact... I'm among them.

And the shocking thing is...

I'm certain it can change your life TODAY... if you allow it.

What does it have to do with transforming your body?

Losing all your excess stomach fat?

Getting a figure that rivals the co-worker you envy?

Everything.

Imagine with me for a second your body. Specifically your body with a flat stomach. The luscious body you want... void of all excess fat.

Imagine the compliments you'd get.

The heads you'd turn.

The satisfaction you'd feel every time you stood NAKED in front of the mirror and knew this is the way you're meant to look.

Here's were it gets mind-blowing...

What you've just done is the most important thing. The #1 thing you must be able to do before you can achieve any goal.

You must be able to SEE yourself living that goal.

You must be able to visualize it.

NOT in the future.

Right now.

As if you're living it in the present.

The masters have said that being able to visualize yourself living your dream... seeing what you'd see... feeling what you'd feel... acting the way you'd act, is the challenging part.

But if you can... finding out how to achieve any goal will be easy. That some how, some way, through means which no person knows... the resources will flow into your life that will help you achieve it.

Did you skip the visualization?

I venture to say that you skipped it for the most common of reasons.

For the one reason that has kept you from losing weight in the past. The same thing that has kept you from achieving the desires you truly want in every other aspect of your life.

The reason is you don't BELIEVE you can achieve it.

At some level... you don't believe you can have the sexy body you desire.

That somehow your fat is a part of you.

You might even believe you were "meant" to be fat.

And that is why you can't visualize yourself walking in the body you desire.

That belief is stopping you.

I have personally lost 30 pounds in just 30 days. I've also witnessed many others experience similar... even superior results. I can tell you that there is a striking difference between us and those who can't seem to lose the weight.

It is the way we think. We could see ourselves standing in the body of our dreams before it happened.

As hard as it may be to believe... you must be able to visualize it before it will happen.

*** Need To Lose Weight Fast? ***

Here's a simple 5 step fat loss guide that will show you how.

==> Visit http://www.naturalexplosiveweightloss.com

Article Source:http://www.articlesbase.com/fitness-articles/think-and-lose-fat-1567861.html

The following workout which I will describe in detail can be characterized as:

Non conventional, very demanding, multifunctional and holistic.

Besides the indisputable benefits that this workout will bring to your  fitness level and appearance, it will additionally offer you two very important advantages:

- it is perfectly suitable for busy people because with 3 workouts x 40' per week, your results will be much more impressive than those of the most gym frequenters.
- you can complete it outdoors or in the convenience of your home, which will save you a lot of time and money. You don’t need a gym!

On the other hand a possible disadvantage is that it is suitable only for already fit people and only for those with a strong self-discipline( my preferred kind of readers)
This is a workout for  really tough guys.

Epigrammatically the workout consists of:

* 3 minutes for a general warm up
* 5 minutes for a total bodyweight workout
* 10 minutes for strength training with dumbbells
* 10 minutes for HIIT
* 7 minutes for cooling down and static stretching.

A total of 35 min

A) Warm up

First of all keep your body well hydrated and fuelled!

Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.

This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.

The warm up should be of general type, nothing specific.
I recommend starting with light aerobic exercise and slowly building up speed. Analytically:

- jogging in place
- doing some jumping jacks
- also some flexibility exercises (not stretching! Keep stretching for after cool down).

B) Total bodyweight workout

These tough and functional workouts are the best investment for your time. You should do three kinds of exercise:

- lower body exercises
Emphasis on various squats and lunges.

- upper body exercises
Emphasis on the endless versions of push ups .

- core strengthening exercises
Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than those of a static nature.

You can mix these exercises to you will but the most logical sequence is:

- Upper body exercise
- Lower body exercise
- Core strengthening.

For example:

- Plyo push ups
- Bodyweight squats
- Spiderman lunges etc.

Exercises are executed in a circuit form, with no or minimal breaks. Each exercise is used as a time break for the other.
Your heart rate will probably reach close to 160 beats/min.This is really hard stuff!

After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.

C. Strength training with dumbbells

After your bodyweight workout you are warm and ready for the dumbbells.
I choose dumbbells because they are much more convenient to use, store and transport.

Now the biggest mistake with weight training is that generally very few people use enough weights to properly tax their muscles.

Thousands of people “play” with 5Kg dumbbells with minimal impact ?n their strength and muscularity.
Probably this is because of the big myth/fallacy saying that more repetitions will lead to a better definition. This is nonsense. Definition will come only with fat loss.
So  stop losing your valuable time and choose weights heavy enough to put  a decent stress on your muscles.

For maximum results please take into account the following principles:

1) Try to avoid isolation movements e.g. biceps curls, triceps extensions etc. You will get much better metabolic and hormonal response if you execute compound,functional involving multiple joints and bigger muscle groups

2) Choose a weight which will permit you to do about 8 repetitions with an impeccable style. Right style is much more important that heavier weights.

3) To gain more time try to exercise with the participation of both your hands or legs.

4) Don’t lose your time with weighted crunches or similar stuff.

The best exercises with dumbbells:

1) Overhead presses for shoulders (avoid extensions)
2) Squats or lunges for quads, glutes, hamstrings
3) Deadlifts for back, glutes, hamstrings
4) Chest presses and chest flies for pecs
5) Bent over, two armed dumbbell rows for the back.

That’s all!

Don’t search for exotic, glamorous exercises!
You are already in the paradise!
You can do tenths of variations of these exercises but do respect the basics.

For 10 minutes do as many sets as possible with minimal breaks and alternating between upper and lower body exercises.

This is a tough workout which combines anaerobic with aerobic exercise.

Your pulses will climb up to around 150 beats, especially when you are doing the shoulder presses.

This workout is excellent for fat loss purposes.

D) H.I.I.T (High Intensity Interval Training)

H.I.I.T. is a nice way to burn calories and lose fat in limited time.
I won’t claim though that H.I.I.T. is a panacea.

Long, medium to high intensity cardio has definitely its place in a fat-loss programme.
But for  workouts  scheduled for really busy people, H.I.I.T. is the king hands down.

Before you proceed, make sure that you are fit enough and you have a clearance from your doctor.

D1. If you are at home…

The best option is stairs climbing. You will need at least 3 floors.
Climbing vigorously will be your energy burst and going down in a relaxed manner your active recovery phase. There are tenths of versions you can do H.I.I.T. by adjusting:

- burst duration
- recovery duration
- intensity
- total duration etc.

Specifically for stairs climbing you can:

- walk up or run up
- cover one-two stairs / strides etc.

Start conservatively, gradually build up your speed and continue for 10 minutes.
At the end your pulse should reach 160-180 beats.

D2. If you are outdoors…

Try 60m long, all-out sprints. They should last round 12 sec, not more. Walk back for recovery. Do this 8 times.

Alternatively you could run for 30" and jog back in a relaxed manner. Repeat this 6 times.
Again there are endless variations.

D3. If you are in the gym…

You can execute your H.I.I.T. programme on a treadmill, elliptical or bike.

E. Cooling down

Take cooling down seriously. For 2-3 minutes decrease gradually your exercise intensity. Your heart rate should come down to 100-110 beats. Lactic acid and other waste products will be removed and adrenaline will be reduced.

Do some static stretching for all your taxed muscle groups. 1x20" for each muscle group is a must.

EPILOGUE

This workout really makes wonders and is ideal for busy and determined people. To fully reap its benefits:

- Do it 3 times a week
- Adopt an active lifestyle and perform some lighter activities in your free days.
- Adopt a sound nutrition plan.

Think about it…

* You don’t need money!
* You don’t need much time!
* You don’t need a gym!
* You only need…

- an adequate fitness level which you can acquire relatively easily
- Knowledge: abundant and accessible
- Guts and self-discipline.

To your health

Chris Strogilis

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

Article Source:http://www.articlesbase.com/fitness-articles/a-toughspherical-and-highly-effective-workout-for-really-fit-people-1570164.html