If you cannot visit your local gym to get into shape, here are the three best exercises that I know of to maintain a good look. These require no weights and can be done within your house in about ten minutes.
Deep Knee Bends: This exercise targets the entire thigh muscle group and helps to firm the buttocks. With your heels resting on a raised support (a piece of wood about 2 inches), slowly, while keeping your back straight, descend to the floor until your buttock touches the back of your legs. Depending on your level of endurance (always listen to your body while exercising), repeat this up and down movement 20 times while outstretching your arms for balance. Repeat these sets three times, resting in between until your breathing has returned to normal. This is a high wind exercise so know your limit.
Reverse Leg Lift: This exercise targets the entire back leg, from the calf to the buttocks. While holding onto the back of a chair in an upright position, bend your knee slightly and in a kicking motion bring the back of your leg up and behind you in a lifting motion. Holding your leg out behind you shows the muscle group working, most of which are in the buttocks muscles when the leg is outstretched and in the hams and quads when the leg is bending. Ladies, this is the primo exercise for trimming and defining your buttocks. Do three sets of 15 reps with this exercise. This particular exercise does not require a lot of wind.
Half Push Ups: Find a stationary backrest that you can use to push your upper body weight.
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With legs out stretched and arms apart, lean into the rest and push away in a standard push up method. The further your arms are apart, the more work is performed on the pectoral muscles. The closer your arms are together, the more work is performed on the bicep and tricep muscles (those behind the arm). The greater the lean, the harder the workout. This exercise will maintain and define your upper chest and arms. This is a moderate wind exercise and should not be much of a problem.
These three exercises can be done at home or in your office. They will, in conjunction with walking or jogging keep you in pretty good shape for a minimal amount of work.
Jerry has personally trained both men and women. He will be writing articles for AlphaLane and would be glad to give you advice on any body development issues. Click on Jerry’s email icon in the display table if you have any questions and he will get back with you as soon as possible. Article Source:http://www.articlesbase.com/bodybuilding-articles/three-exercises-to-look-great-851882.html
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How to lose all the fat and build muscle fast
I’m 6’1″ and I weigh 220 pounds it’s basically fat not muscle I’m not obese yet I have a noticeable belly and I have fat instead of muscle under most of my body parts not to mention slight manboobs… =/
So what kind of workout should I concentrate on what kind of diet / protein shakes Thanks!
You are by definition overwieght and nearly obese. Either way belly and man boobs Do you really need to split hairs on what to call it
You need a mix of Cardio and weight lifting. 30 minutes of cardio daily minimum.
Lifting make sure you do a wide variety of lifts. Don’t be one of those guys doing curls for a half hour straight or doing nothing but the bench. Consult a personal trainer to show you how to work your entire body. Lift no more than every other day unless you are working different parts of your body.
Now the most important thing. This all comes down to Calories in vs. Calories burned. you can burn all you want but if you keep stuffing your face which you likely do at least a little of you won’t lose weight. Slow down when you eat there is a delay in your stomach telling your brain you are full. Eat more fiber. this is good for your GI tract in general but will keep you feeling fuller longer. AVOID THE AISLES at the grocery store. By this don’t eat processed food. fresh fruits and veggies (frozen are ok too if they don’t have sugar added) low fat milk and yogurt and lean cuts of meat and fish. Stop drinking soda even diet. Water and milk. Juice is sugar water go for the whole fruit.
Finally weigh yourself no more than once every three days. your body stores fat for when you are starving it is a survival thing so it isn’t going to just drop it easily it takes time.
