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Equipment You Need to Have in Your Home Gym

home gym essentials

This time of the year always gives us the opportunity to consider how we’re spending our money on everything from our home gym to the food we eat.  After all, personal debts are higher than ever, and personal time is lower than ever.

That said, you do need exercise.  Your activity level is a major component of your overall health. It helps to prevent health problems in the future while reducing the symptoms of some of the conditions you may currently have.  That being the case, a home gym or a membership to a local fitness studio may be in order. But which one is right for you and your wallet?

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Exercising for Weight Loss Isn’t Enough on Its Own

Exercising for Weight Loss Alone

Exercising for weight loss is a common strategy.  If you’d rather get out and move around than cut back on your mid-afternoon snack or reduce the number of desserts you eat, then you may be inclined to design your weight control around physical activity.  However, if you aren’t planning to combine that added activity with at least some changes in what you eat, you’re likely to be disappointed in your results.

Exercising for Weight Loss Isn’t Enough

Typically speaking, exercising for weight loss simply isn’t enough.  The odds are that if your current diet is causing you to gain weight, you’ll never be able to reasonably work out enough to burn off not only what you continue to eat but also the stored fat on your body.

There are many flaws to a strategy that uses exercising for weight loss on its own.  They often include the following:

  • Many people overestimate how many calories they’re burning through their workouts.
  • Many people underestimate how much they would need to work out to burn off the amount they currently eat.
  • It’s common for people to experience an increased appetite after completing workouts, causing them to eat more.
  • People often feel justified in eating more carelessly after a workout as they get the sense that they’ve earned it.

Workouts Keep Weight Off, but Aren’t Great for Burning What’s There

At this point, you may be wondering why doctors and diet experts insist on exercising for weight loss if it does such a lousy job.  If it’s so destructive to your goals, why would you do it at all? There are many reasons for that as well.

  • Exercising for weight loss does work, just not all on its own. It’s one of several important components for healthy weight management.
  • Physical activity is extremely important to your overall health. It keeps your body running as it should, helps to prevent illness and helps your body to burn calories more efficiently.
  • Workouts are among the top strategies for keeping lost weight from coming back. It’s important to build those habits while you’re losing the weight so they’re in place to stop lost pounds from returning.

As you can see, exercising for weight loss is only a support component to a broader effort that include a number of other factors, particularly improving eating habits.  That said, it sets things up to make sure that whenever you lose the pounds, they stay where you want them: gone.



How to Keep Your Energy Up to Exercise Every Day

keep your energy up for exercise

Keeping up your energy when dieting and exercising may seem like a daunting task, but it can definitely be done if you maintain a smart and deliberate approach. Energy is something that so few of us feel we have on a daily basis, and this lack of energy can really hurt us.

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Firm Flabby Arms With These Exercises

firm flabby arms with exercise

It’s a very common problem area and that’s precisely why the desire to firm flabby arms is valid. For a lot of people, particularly women, the arms are a common area for excess fat to accumulate.

This may be due to weight gain at a certain point in time or it may just be family history or genetics at work. Whatever the reason for the excess weight, it’s so important to try to get rid of this area of fat quickly and efficiently. So if you find yourself in the position of wanting to lose that arm flab, here are some excellent ways to do so.

How to Create a Workout to Firm Flabby Arms

You want a good well rounded workout that includes cardio and strength training at the core. This will help you to burn fat and also to add muscle tone, both of which are very important. So start by what it takes to focus on the idea of how to firm flabby arms to get to the heart of the issue. Start with some simple but highly effective exercises that work various parts of the arm.

A push up is one example of this and a row is another. This goes to work on various areas of the arm and can get to the heart of the flab. You want to be sure to perform pushups regularly as it will work shoulders, biceps, triceps, and even chest. You also want to do rows as it will get the entire arm and even back in on the act.

Get To The Heart Of The Issue and Blast That Fat

The most common specific area for the flab to be located is the tricep. This is not an easy area to get rid of the fat from, but it can be done. Here you want to be sure that you focus on what it takes to firm flabby arms the most efficiently.

A good regimen focused around this area includes tricep kickbacks, tricep dips, and tricep pushups. You are performing each of these exercises with the tricep doing the most work, and that’s where you get the real value. Be sure that you isolate the tricep area in each of these three effective exercises that will blast the fat away.

As you work to firm flabby arms be sure that you do a good all over workout with a strong focus on the arms. You will love using weights and moving through simple but effective exercises ranging from bicep curls, hammer curls, shoulder press, overhead press, and a combination that involves all of the above. You do want to target the problem area specifically but be sure to work the entire arm to even it all out. This is how you blast away that fat once and for all!

Sample Workout to Firm Flabby Arms

While there is no single workout that would be best for your efforts to firm flabby arms, here is a combination that you might find helpful if you incorporate it into your week a couple of times.  Just remember that it’s better not to press yourself too hard and risk injury, even if you’re not getting your maximum progress.  An injury will only hold you back, so it’s better to keep just below where you think you would max out. Equally, be sure to include at least one recovery day between workouts to firm flabby arms.

  • Shoulder press – With a dumbbell in each hand while standing with your feet shoulder width apart, bring your arms up to shoulder level with your hands straight up in the air. Push upward until your arms are straight above your head, then lower back down again. The slower you move, the greater the challenge.
  • Plank get-ups – If anything, you should definitely be doing planks. If you’re already into the planking world, here’s how you ramp it up to firm flabby arms even more.  This helps to build lean muscle in all the right places in your arm. Begin in a modified side plank position with your knees bent, one over the other. Hold a small dumbbell or kettle bell in your right hand, resting your bent right elbow so your weight is actually resting on your forearm.  Lift your hips to bring your body in a straight position from your knees straight through your shoulders.  Reach the weight to the ceiling and then lower it back down again.  Do the same on the other side after a few reps.
  • Overhead tricep extensions – This is a straightforward exercise for anyone looking to tone or build arm muscle. Hold a dumbbell in each hand and extend both arms above your head. Carefully bend your arms at the elbow, lowering your weights slightly behind your head.  Return to the original position.  Do this slowly and carefully so you don’t clock yourself with the weights.


It’s Fall Ya’ll: 3 Ways to Bring Your Workouts Outdoors

take your fall workouts outdoors

Fall is here and as the ultra-hot weather is fading away to make it much nicer to head outdoors when you want to get some exercise. Take advantage of this great weather to enjoy the fresh air and sunlight before it gets too cold to want to be out there for long.

It’s all well and good to go to the gym, but when you can take your workouts outside, it’s a lot of fun to do so. It can come with many benefits, too.

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Olympic Athlete Exercise Tips

Olympic Athlete Exercise tips

You know what they say, if you want advice–take it from the pros. And we think that the pros are definitely the Olympic athletes. If you are exercising to win a gold medal then you better know your exercise and fitness routines quite well. So, if you are wondering what they do to prepare for the Olympics and even after to keep in awesome shape–then you are in the right place because we are going to share Olympic Athlete Exercise tips.

This is because we want you to have the best advice and enjoy optimum success in your weight loss and fitness goals.

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Exercises That Burn The Most Calories

burn the most calories with these exercises

When people exercise they want to do the exercise that is most efficient. Everyone wants the most bang for their buck right? So how do you exercise to burn the most calories? First we have to examine all the options.

Type of Exercise to Burn the Most Calories

  • First there is cardio, that can be anything from a stroll around the neighborhood to a jog up a mountain.
  • Next there is High Intensity Interval Training (HIIT). Basically, continuously changing the intensity or speed of your workout.
  • Finally, there is weightlifting or strength training.

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The 30 Day Squat Challenge: Does It Work?

30 Day Squat Challenge results

For the last few years, the 30 day squat challenge has been hopping in and out of popularity.  It seems that this is among those challenges that is a lot of fun to try but that needs to fade from the public eye for a while before it takes off once more.

Still, it is fascinating to watch it come around again.  For many of us, it makes us curious as to whether we should give it a try for the first time, or if we should try it again after having successfully – or unsuccessfully – attempted it in the past.
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Top Workout Songs of All Time

top workout songs of all time

Getting motivated to workout can be a challenge. Staying motivated is a whole other challenge. What if there was a full proof way to do both? There is, it is in the music!

How many times have you turned on your favorite song and had the urge to get up and dance. That part is simple, the hard part is coming up with some blood pumping songs. That’s where a top workout songs list could come in handy.

When you think of what to download you might draw a blank. Here is a list that comes from the favorites of many genres and generations.

Here is the Top Workout Songs of All Time

  1. Another one bites the dust BY: Queen
    9. Lose Yourself BY: Eminem
    8. Right Now BY: Korn
    7. Gonna Fly Now BY: Bill Conti/The Rock Orchestra
    6. Smells Like Teen Spirit BY: Nirvana
    5. Hit ‘Em Up BY: 2Pac
    4. Back in Black BY: Guns N’ Roses
    3. Pump it BY: Black Eyed Peas
    2. Stronger BY: Kanye West
    1. Rebel Yell BY: Billy Idol

It Doesn’t Stop There

Didn’t see some of your favorites?  Here are some of the top workout songs of all time that nearly made it to our top 10 list:

  • Shake It Off – Taylor Swift
  • Club Can’t Handle Me – Flo Rida
  • Born This Way – Lady Gaga
  • Me Too – Meghan Trainor
  • So What? – P!NK
  • Wings – Little Mix
  • This is Me – Greatest Showman Soundtrack
  • Happy – Pharrell Williams
  • Kick Ass – Mika vs. RedOne
  • Daft Punk Medley – PTX

The Difference Music Makes

Why is music so motivating and helpful during workouts?

Music works as a distraction from the pain and exhaustion from a hard workout. When you listen to music while working out, you will find yourself running faster, pumping more, and pushing yourself further than you thought you could. Some researchers found music to be a “type of legal performance enhancing drug”. Music also works as a mood enhancer, helping to lift peoples spirits.

When it comes to working out, it can be hard to get motivated. Better yet, it can be hard to stay motivated. However, music can be your motivation, performance enhancing, and mood boosting supplement. Music can be all the difference in the world to how long and how hard you push yourself.

The ten top workout songs of all time will really help you stay on track with your workout routine. A few of the top workout songs come from the best fight scenes in some really motivating movies. The top workout songs of all time are some classic historical songs of all time, and will always be remembered.

Research Shows Fast Songs are Better!

A recent study from the University of British Columbia (UBC) showed that upbeat, fast music is some of the most motivational and enjoyable for a workout.  That’s right, if you’ve already been listening to fast-paced playlists during your gym sessions, your top workout songs are right in line with what science says is best for your progress!

While the top workout songs won’t be the only factor to decide if you’ll have a great workout session, they can sure help.  They will help you to naturally keep up a faster pace.  Moreover, you’ll also feel time passing more quickly when you’re listening to upbeat songs you truly enjoy.

Certainly, if you’re doing a yoga workout, the upbeat songs may not match what you’re doing.  However, if you’re trying to push through your cardio or power up your strength training, faster songs you love are among your best tools.

The researchers compared the results of HIIT workouts of volunteers who listened to motivational and upbeat music, those who didn’t listen to any audio at all, and those who listened to a podcast with talking, not music. They recorded many different metrics and after they crunched the data, they found that the volunteers who listened to the upbeat music were the ones who found their workouts the most enjoyable.

Interestingly, the volunteers listening to the music also achieved higher heart rates and showed more power in their workouts than those in the other two groups. Therefore, you might consider the top workout songs on your playlist to be just as important as using the best equipment and the right moves!



Should You Try an Underwater Workout This Summer?

Underwater Workout this Summer

Have you been thinking about trying an underwater workout now that the weather has warmed up? If so, the odds are that you’ve been hearing great things about this latest fad in the fitness world.

Still, it can be difficult to separate fact from fiction when it comes to exercising trends.  Should you believe what you’ve heard about doing an underwater workout? Are there other benefits you haven’t heard about (but that you should)?  To get your info straight, here are some important benefits from exercising underwater.

A Low Impact Underwater Workout

When most of us think about cardio workouts, we think of running and other similar exercises. Unfortunately, those can be tough on the joints, particularly where there are pre-existing conditions. That said, while completing an underwater workout, the buoyancy from the water reduces the impact on the joints.  This makes it a great choice for people with sore joints as well as who are healing from many kinds of injury.  At the same time, it often helps to prevent injuries from occurring in the first place.

Resistance Training During Cardio

The additional resistance provided by an underwater workout, helps to make sure that while you’re doing cardio exercises, you also tone your muscles and burn more calories than many workouts above the surface of the water. Therefore, you can consider swimming to be a kind of cardio and strength training session combined!

Lung Capacity

If you want to give your respiratory system a good workout and improve your lung capacity, an underwater workout can help there, too. When your exercises require you to hold your breath while you’re under the water’s surface, you use your breathing and oxygen in a different way.  This can help you to build your lung capacity and breathe more mindfully.  Many people find swimming to be very calming because of the improved focus on breathing, as well.

Keeps You Naturally Cool

Many people struggle to exercise in the summertime because they want to stay cool.  Even workouts inside air-conditioned gyms can rapidly lead to red faces and sweat-soaked clothing. However, when you’re in the pool, becoming overheated isn’t a problem.  The water naturally cools you down.  Therefore, you don’t have to worry about getting too hot and having to stay that way for a stretch of time after you’re done exercising.  Keep cool this summer with underwater workouts that will feel as refreshing as they are healthful!