The Busy Fitness Pro

Posts Tagged ‘exercise’

The first age-related changes may appear as you are reaching your mid forties. However, with a healthy way of life, you may prevent or postponed many age-related diseases. Adequate exercise and a sensible diet play a key role. If you need to have any reason to start an exercise, it would be having a healthier life and enhancing years of quality lifestyle so you can enjoy life to the fullest.

Finding the motivation to begin a lifelong exercise program such as Tai Chi may be a challenge for you, but you have already shown your determination to take positive steps for yourself by reading this article. As a Tai Chi and fitness coach, I can provide you with the guidance and coaching tools you need to begin a safe and effective Tai Chi program and to keep your program working for you over time. The motivation to exercise, however, must come from within you.

During my university life, endless assignment and lap reports plus research always make me feel so fatigue and mentally drained that my activity levels inevitable fall off. However, due to my regular Tai Chi practices way back before my university life, I was determined to allocate time to continue my Tai Chi practice routine even during my exam period. The main satisfaction and motivation which keep me going come from the fact that I understand what Ta Chi exercise can benefit my physical and also know I will feel really good and refreshed after my Tai Chi workout which also helps to as a form of de-stress from my studies.

Once you begin learning Tai Chi, whether Tai Chi is completely new for you or whether you have already been practicing Tai Chi and want to add a new element to your Tai Chi program, your motivation to stick with it may be challenged from time to time. In the following section, I’ll describe some common barriers you might come across in staying with your Tai Chi exercise routine and also some strategies for overcoming them.

Occasional lapses in your Tai Chi exercise program are often inevitable and not unexpected. Skipping some Tai Chi practices should not discourage you to the event that you want to give up completely. During a lapse, your main objective should be to optimize the time that you are away from Tai Chi practice and get back into your regular routine as soon as possible.

ADDRESSING BARRIERS TO TAI CHI EXERCISE

It is perfectly normally that each of us does encounters barriers to maintaining a regular exercise program at one time or another. Some of us face many barriers and commitments, and that makes the challenge to begin and stick with exercise even tougher. Nonetheless, with a strong determination and a clear goal setting, you can overcome these barriers. Some of the most common reasons people give for not being able to participate in exercise or for discontinuing exercise are

Indeed, barriers can be tough to overcome but it is not impossible. It’s always the question of mind over body. Regardless of what the barrier is, the motivation to address and overcome it needs to come from within you. This type of motivation is known as intrinsic motivation (Richard H. Cox, 2002, Deci E. L. & Ryan R. M, 1985) and it comes from your internal commitment to your health and overall well-being. I will share some of the solutions which can help you overcome these barriers and to avoid lapses in your Tai Chi exercise program (Kerri Winters-Stone, 2005).

Lack of time (work, family commitment)

It has always been one of the top barriers for anyone to stop or even begin any exercise program. Who say you cannot mix your Tai Chi practice into your work schedule and even your family time? I’m not suggesting for you to skip work or go off early without finishing your work just to make time for your Tai Chi practice. In fact, you can be practicing Tai Chi every minute of your time, even as when I’m writing this article.

Tai Chi is not just about the graceful and smooth movements that make it so enchanting, it is in fact a way of everyday life which includes the emphasize on the correct postural alignment on how we should stand, sit, squat, walk or even sleep. The basis of Tai Chi comes from the focus on the correct postural alignment, where the neck and spine are neutral with the body standing tall and erect and the pelvic tilts to engage the core muscles.

Once you understand this principle of Tai Chi postural alignment, you can basically practice it no matter where you are or what you are doing. Coupled with the proper breathing technique, it can even improved your concentration and focus and make you feel much more confident and mentally alert.

You can also break your Tai Chi practices into shorter but more frequent bouts. On average, a Tai Chi routine lasts between 5 to 6 minutes and that’s all you need to spare out of your lunch or tea break. Alternatively, you may even choose to practice it in the early morning just before you go to work, which will definitely make you feel more refreshed as compared to a cup of coffee.

Lack of support from family or friends

The beauty of Tai Chi is that you can choose to practice it alone, in a small group or even in large group together. The lack of support from family or friends comes mainly from the amount of time you spent exercising on your own that you tend to spend lesser time with them. To solve this issue, simply share with them the benefits which you experience with Tai Chi and invite them to join you. In this way, the family time together is not compromised and even more meaningful.

Personally, my parents together with my niece and nephews all joined me in Tai Chi practice and it has been a great family gets together. While they might not join you right away, at least let them understand more about the benefits of Tai Chi and what they can achieve out of it. It took me 2 years just to get my mum to start learning Tai Chi and now, she’s basically practicing Tai Chi basically everyday. Even when she’s doing her cooking, she would do it using the Tai Chi stance and posture. How motivating!

Unexpected or frequent travel

If you are frequently travelling due to work commitment, Tai Chi is definitely your choice of exercise workout as you can practice Tai Chi anywhere in the world! Just visit any park, garden in any country where there are Chinese and you will see people practicing Tai Chi in the morning. You will be surprised that you may even make new Tai Chi friends while travelling abroad where you will reap the additional social benefits out of exercising.

Inclement Weather

You don’t have to depend on the weather to do your Tai Chi practice. While the park or garden would be an ideal location for Tai Chi practices, especially in the early morning or evening when the air is fresh, you can always choose to do it in any open area.

Whether rain or shine, there is no limitation to the training location since you don’t need any equipment. Hence, you can do your Tai Chi practice almost anywhere where you can choose to do your Tai Chi workout either indoor with air-conditioned or even under the void deck with shelter.

Lack of enjoyment or motivation

Something you will find practicing the same Tai Chi routine getting too boring. Having some changes or adding new element such as using the favorite music you like when doing your Tai Chi helps to keep you motivated and enjoyable.

Also, you can learn new Tai Chi routines in a group so that you have more options and can alternate the different Tai Chi routines in different days of your workout. There are many different styles of Tai Chi quan with their unique characteristic which you will definitely find one of them suitable for you.

One of the main reasons why people like to exercise in a group is because they enjoy interacting with other people. Try promoting interaction during your Tai Chi practices and you will find yourself reaping the benefits of social benefits of exercise. Remember that for any group cohesion, people who adhered to a program had higher levels of group cohesiveness. It may be extremely important to the whole exercise experience in terms of making a difference in your health and fitness regime (Kennedy and Yoke, 2004).

KEEPING IT FUN

This article has been focused on finding ways to stay motivated to Tai Chi exercise. As I mentioned at the beginning, this can be a great challenge. As with anything you do on a regular basis, it’s easier to stick to a routine if you enjoy what you are doing.

You have so many different styles of Tai Chi to select from that one of them is bound to capture your interest. You may have to try out different types of Tai Chi routines, different settings, different equipment, and so forth until you find something which you enjoy and feel motivated.

You won’t always like an activity at first, so make sure that you give any new Tai Chi exercise a long enough trial run. At the same time, don’t force yourself to stick with something you don’t like. You will only be setting yourself up to get turned off by exercise in the long run. Inevitably, there will be days where it will be hard to exercise, and you may have to drag yourself to the park. As long as it doesn’t happen too often, you can usually trudge through them. With constant motivation and a clear goal setting in mind, you will be on your journey to achieving a lifelong fitness with Tai Chi.

REFERENCES

DECI E. L. & RYAN R. M (1985) Intrinsic motivation and self-determination in human behavior, New York, Plenum.

KENNEDY, C. A. & YOKE, M. M. (2004) Methods of Group Exercise Instruction.

KERRI WINTERS-STONE, P. (2005) Action Plan For Osteoporosis – Your guide to stronger, healthier bones, USA, Human Kinetics. RICHARD H. COX (2002) Sport Psychology : Concepts and Applications, New York, McGraw Hill.

Technorati Tags: Barriers, exercise, Taichi, Taiji

When is the best time to do exercise?To improve the sleep quality it is recommended to do exercise during mid to late afternoon. Experiment yourself to find the best time that work best for you. It might take several weeks of trial and error to determine the best time of day for you to get your exercise. If you’re a morning person, you may want to wake up a little earlier every day and go to the gym or jog around the neighborhood. That will start your day to an energetic start.If you find you can’t exercise in the morning, maybe you could hit the gym on your lunch break or immediately after work. Some people find that evening exercise winds them up, while others find it helps them sleep.Avoid exercise in the late evening or just before going to bed. Exercise is actually stimulating the body, raising its temperature. It can take quite a while for your muscles and circulation system to calm down again after a vigorous workout. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. What kind of exercise works best?Regular exercise works best for most people, but the exact type and amount varies from individual. Try to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise. Endurance exercise such as walking, swimming or cycling, performed for 30 to 60 minutes, three to five days a week is commonly prescribed for improving sleep quality in healthy adults. (Make sure to consult your doctor that you are healthy enough to conduct such exercise).The exercise should involve vigorous use of legs which should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises such as jogging, swimming, riding a bicycle, jumping rope, dancing, riding a stationary bicycle, using a treadmill, and walking are the best to combat sleeplessness in which it increases the oxygen that reaches the blood. A mild workout for fifteen to twenty minutes a day, four days a week, will be enough to feel the benefits. Stretch before and after doing anything vigorous. Let cool-down after exercising, before you do any stretching.With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Try to increase your physical daily activity during the day may also help you deal with the stress and worry in your life. The goal here is to give your body enough stimulation during the day so that you are not restless at night. But DO NOT overdoing it, as ironically, too much exercise can interfere with sleep. Start at a reasonable level activity you enjoy, and increase exercise volume gradually to avoid injury and sleep problems.

Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.Mild, non-aerobic exercise may help you unwind at the end of the day and maybe beneficial to handle insomnia problem. Take a leisurely walk or gentle dancing to pleasant music can help you lift your mood and relax the body. The ollowing activities are relaxing and have other healing properties:- Yoga has a stimulatory effect on your nervous system, in particular to the brain. Yoga uses breathing techniques and yoga postures increase blood circulation of the brain, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension in your body.- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi might help people with insomnia by promoting relaxation.If you find that you have no time to exercise on a regular basis try to add extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.Try parking your car around the corner and walking that extra block to your office. There are many small simple ways that you can add activity into your life. Your goal is to have a healthy, well balanced life.

Technorati Tags: exercise, Improve Sleep, insomnia, Quality Sleep, Sleep, stretching, Tai Chi, Yoga

The importance that exercise plays in the health of the individual is now universally recognized. Everyone should be incorporating exercise into their life as a regular part of their life routine. As true as this is, there are special reasons why regular exercise helps those in recovery lead a healthier life. Exercise improves a person’s outlook on life and raises their sense of well being. This eliminates any desire to reach for a drug to artificially improve how you feel in life. Many people have used drugs in the past to compensate for negative feelings. However, if you greatly alleviate, or even totally eliminate these negative feelings, your need to compensate for them with drugs will no longer exist. This is exactly what happens to most people when they embark on and carry through with a program of regular exercise.

When you hear the word “exercise” do you think of it as something that is pleasant or unpleasant, as fun or work? How you feel about exercise plays a role in how often you will do it? Have fun when you exercise because if you are having fun when you exercise, you will automatically find it more pleasant. Focus on how good it feels to move your body. Remember also, if life makes you stressed and tense, exercise automatically releases stress and tension and gives you more energy. You can’t help feeling better about life and yourself too. So think of exercise as a wonderful way to make yourself feel better in just a short amount of time.

If you’re feeling stressed and down, exercising will pick you up and make you feel better and more resourceful. And by releasing stress, you will no longer be drained of energy from stressors and tension creating situations that occur in your daily life. What did you do in the past when you had a stressful day? Did you hurt yourself by doing unhealthy things like overeat, drink, smoke or worse? Now you will be making a conscious choice to do what makes you healthier, while achieving the exact same goals of relieving your daily stress and making yourself better, with fun exercise. You’ll have made a new commitment to yourself to treat yourself better by respecting your physical being and becoming healthier and healthier.

Later on in this article I will discuss an often neglected aspect of the health promoting qualities of exercising, but first I want to discuss what types of exercises are best for you.
The most valuable exercise and the most valuable piece of equipment for doing this exercise is obvious, but usually not known by most personal trainers, who often seem to have a particular favorite regardless of the individual they are advising. It is, to put it succinctly, any exercise that you will enjoy doing regularly. People often ask fitness advisors what piece of equipment they should buy to work out on. Well, the correct answer is the one you will enjoy using and thus will use consistently and regularly. For example one person might enjoy a rowing machine in their home, while another might enjoy a treadmill. While, again, another might enjoy using a climber or stair-like workout piece of equipment. People have different tastes, and that must be recognized and acted upon. Just because your friend has an exercise bike at home, doesn’t mean you should get one instead of say, an elliptical trainer that you would find more fun.

Often people are being advised to “watch television when you work out,” I, on the other hand, typically advise my clients, to “work out when you watch television.” When you are listening to your favorite music, you can also work out at the same time. If you have time to watch your favorite TV shows or again, if you have time to listen to some of your favorite albums, then, right there, you DO have time to work out, which can be done at the very same time. You probably have noticed that there are television sets in fitness centers. This strategy can easily be applied within your home. So have the equipment right there in your television room, and get on it whenever you watch television. In fact, a sedentary life style created by people spending hours sitting in front of a TV can be totally turned around, so that watching TV becomes the thing that propels you along the new path of getting a lot of exercise into your life. You don’t even have to go to a gym, you don’t even have to go outside, and you don’t even have to set aside extra time, just do it while you are watching your favorite TV programs in your own home.

Of course, you can also get good exercise and fresh air at the same time with an outside exercise such as walking, jogging or biking. However, you should only do these if you enjoy them. Since running can leave some people with wear and tear injury because of its impact nature, walking is more highly recommended because it is much safer.

It might surprise some of you that I believe that strength training is equally as important to good health as aerobic exercise. Doing aerobic exercise can improve the strength of your muscles, but only up to a certain point because a particular aerobic exercise will provide only so much resistance, so that after awhile, you are only maintaining the muscle you have already developed and not building any more muscle. The value of strength training for the health of every individual is becoming more and more recognized in the fitness world. It is now accepted that working out with heavy resistance provides benefits far beyond just being stronger and looking better.

Today using heavier resistance, moving at very very slow tempos, in both directions, and quickly reaching the point of failure, when you just cannot move the resistance any longer, is considered the best form of strength training. At the moment when your body tries but cannot overcome and move the resistance any longer, your muscle will signal your body to stimulate muscle growth to increase your muscle’s strength, and also improve the metabolic functions employed in the use of your muscles, so that any future challenge can be more easily met. Maintaining a slow rate of movement in both directions eliminates the effects of momentum, and counters the effects of gravity as the weight inside the workout machine is being lowered. This system of slow training with heavy resistance creates a more intense and productive workout while lessening any potential injury to the body, both through the very slow speed of movement and the reduced number of repetitions. This is the form of strength training I recommend, both to achieve the results you desire and protect you from any injuries. Because of the large increase of the resistance you will be dealing with, this method of working out is best done only using exercise machines, rather them free weights. In addition, proper form must be maintained at all times, both to prevent injury and insure you will get a proper workout that will provide all the benefits that are intended. When people hurry through their strength training by doing many rushed repetitions instead of going slowly, and jerk the weight, twist their body, clench their teeth and hold their breath, they are doing wrong things that will only keep them from making good progress in a safe way. I want to further reiterate that no matter what type of weight training you do, it is essential that you breathe freely and never ever hold your breath.

The positive side of this increased effort from using much heavier resistance, and slower and fewer repetitions in your fitness center’s machines, is that your sessions working out can be much much shorter in duration. With this new method that is more and more recognized as the best way to train, you can be finished with your complete workout in a surprisingly short time while achieving better results than you might have experienced the regular way. Strength training this way strengthens your bones, improves your cardiovascular health, improves your flexibility, makes your joints more stable and less prone to injury, and by improving your metabolism, helps you replace fat with muscle! Your added muscle will make everything in life easier to do and make you feel more energetic, thus, raising your spirit and mood.

Some people promote weight training as the complete answer to becoming and staying fit and insist that there is no additional need to be active. The truth is that even were you to work out with very heavy weights a couple of times a week, if you aren’t staying active the rest of the week you will not be able to maintain your health. The reason for this is that an integral part of keeping yourself healthy and young is the working of your body’s lymphatic system. Unfortunately this aspect of staying healthy has not received the attention it really deserves. This system is particularly important for the health of anyone in recovery since its main role is detoxification. Most people who have abused drugs have taken in and inundated their body’s systems with toxins. It is very important for those in recovery to do all that they are able to remove these substances from their bodies as quickly and thoroughly as possible. And then, because of a need to continue to feel and be healthy to stay away from drugs, those in recovery should remain on a program that keeps their bodies detoxified and clean.

The lymphatic system is the metabolic cleanser of the body. It draws in and carries toward disposal the many substances that need to be removed for the cleansing and detoxification of the body’s systems, including toxins, dead cells, cancer cells, nitrogenous wastes, fatty globules, pathogenic bacteria, infectious viruses, foreign substances, heavy metals, and other waste byproducts that the cells give off. However unlike the blood’s circulatory system which has the heart to pump the blood through its system, the lymph system lacks a pump to move the lymph fluid with all its waste through its many capillaries and ducts toward disposal. It is absolutely vital that the lymph fluids continue to flow in order to eliminate waste from the body, otherwise the toxicity of the body will increase leading to poor health and disease. Using a set of one way valves, lymph is moved along the vessels of the lymph system by the movement and contraction of the muscles during activity. Now you understand why just working out once a week, is not enough even though that will give you more muscle, stronger bones and a better working metabolism to burn calories to become and stay thinner. Spending the rest of the time sitting in your office 9 to 5 during the day, and in front of your television as a passive and sedentary person during the evening, will not keep your lymph system properly active to promote health. Without regular exercise, the toxicity of the body would build up because of a relatively inactive lymph system.

One very good exercise that is fun and can be done while watching television or listening to music is rebounding. Running or jumping up and down in place on a rebounder burns calories effectively. Using one of these mini-trampolines is remarkably gentle on ones joints and avoids the wear and tear of other similar activities, and it can burn as many or even more calories as other similar activities like running and jumping rope.

But more importantly, in regard to our present discussion on detoxification during recovery, this bouncing activity, running or jumping on a rebounder, effectively moves and recycles the lymph within the lymphatic system. In the end, it is very effective for detoxification and for continuing to keep your body in a cleaner less toxic state.

Those of you who have not been exercising and keeping your body in the best of health are going to be surprised and delighted with how much better you will be feeling and enjoying life when you have a stronger body and you are getting a lot of health enhancing exercise.

Technorati Tags: Addiction, aerobics, Drugs, exercise, health, Recovery, Toxins, weight training

It’s pretty safe to assume that most people in the western world have been on a diet of some sort at some stage of their lives. Majority of people want to lose some weight from somewhere on their bodies, though the most common complaints are from women around their buttocks, hips, and thighs. Based on this, the question of how to lose weight fast and easy is widespread.

The problem with most diets though, is that they take so long. Who wants to be deprived of their favourite junk food, alcohol, and takeaway for months at a time? Who wants to be locked into regular exercise? The answer is easy: nobody.

So, for the couch potatoes of you who want to know how to lose weight fast and easy, here are seven tips to help make things faster and easier:

1. Drink lots of water. Water fills you up and cleans you out. In fact, the Chinese and Japanese swear by it. They even have a “water diet” which begins the day with drinking half a litre of water before you’ve even cleaned your teeth! If you get sick of water, you can always eat ice, which can take the edge off hunger for a while, and numbs your mouth so you don’t want to eat any real food anyway!

2. Halve your portions. It stands to reason that if you don’t consume as many calories, you won’t need as much effort to burn them off. Most fad diets or short-term diets are based on a low consumption of calories, around 1300 a day, but who wants to count calories? Pile on your plate the way you normally would, but only eat half. You’ll be surprised at how easy it is. You may even discover that you didn’t ‘need’ such a big plate to fill you up in the first place.

3. Eat slowly. It has been proven that chewing your food more times and eating slowly results in you eating less, therefore consuming fewer calories. Most people, particularly if they?re hungry, eat relatively quickly not giving their stomach a chance to feel full when it really is and ending up “over-eating” without intending to. By slowing down your eating habits, you can lose weight without even changing what you eat.

4. No fizzy drinks. Soft drinks are renowned for their high sugar content, which definitely means more calories to get rid of later. In addition, they don’t actually quench your thirst, so you need to keep drinking them when you’re thirsty. Replace each time you would normally have a fizzy drink, with water and see the difference!

5. Sleep early. When you are sleeping, you are not eating. When you sleep early, it means you eat earlier, which gives your body a good chance to digest the food properly.

6. Move more. It’s not necessary to spend hours at the gym working out, however you do have to do is more exercise than you do now. It doesn’t have to be set exercises though. It could just be walking from the parking lot to the supermarket, but parking further away or it could be walking up the stairs instead of taking the escalator. Small things which, done on a regular basis, make a big change.

7. Eat more often. This is probably the best tip of the “7 ways how to lose weight fast and easy”. By eating little and often during the day, you will naturally speed up your metabolism, meaning you will burn calories more effectively. Of course, it doesn’t mean eat a 3-course meal, 6 times a day?snacks such as raisins, an apple, celery or carrot sticks are good options and because you are eating continuously, you are less likely to stray towards foods you should be limiting.

So there you have it. These tips can show you how to lose weight fast and easy. All you have to do now is put them into action!

Technorati Tags: Diets, exercise, Fast Weightloss, how to lose weight fast and easy, Junk Food, lose weight, Lose Weight Fast, Lose Weight Fast And Easy, Regular Exercise, Weightloss

Let’s face it, we all want to be in shape and catch someone’s eye. None of us like putting on our clothes and seeing our tummy hang over our jeans or our arms looking like a set of bat wings. With multi-joint exercises, you’ll be able to blast away fat at record speed, as well as get your chest, abs, shoulders, back and arms into the best shape they’ve ever been in your life.
When you want to find a way to build strength and fire up your metabolism to burn away all that fat, it is best that you concentrate your exercise routine on including exercises that deal with many joints at the same time. With a perfect foundation, you’ll be able to add lean muscle as well as burn fat. To do this, it is very important to know many single-joint and multi-joint exercises.
What exactly is the difference between single-joint and multi-joint exercises?
Single-joint exercises usually work and engage muscles that surround and focus on one moving joint. An example of this would be a bicep curl because it only moves the elbow joint. Multi-joint exercises are those that engage in rotation around many joints. Multi-joint exercises are said to stimulate how our body both works and plays. Many of our daily movements require multi-joint exercises.
This is precisely why we need to use multi-joint exercises, simply because they determine how our body works and moves. With daily activities, our bodies don’t just use one muscle or one joint at a time. Something as simple as walking is a multi-joint activity. Though walking isn’t complicated, it involves every joint and muscle in our lower extremities.
Why are multi-joint exercises important in a regular exercise routine?
1. Time efficiency. Multi-joint exercises are able to save you time that you have to spend in the gym working out. Because these exercises are able to allow you to engage in many muscles and joints all in the same exercise, you are able to work more of your body, decreasing the amount of time you have to spend.
2. High metabolic cost. That’s right! Doctors have even been able to prove that multi-joint exercises get our metabolism working 30 to 40 percent higher. As you work more muscles at the same time, you are able to burn more calories while your metabolism rates are high and pumping.
3. Helps to train our neuromuscular system. Having a steady and healthy neuromuscular system is able to improve our balance. Whether you plan on walking across the tightrope in the circus or just walking down the street, balance is important. Because multi-joint exercises use many muscles and joints at the same time, your body learns how to work together with the many parts that makes it.
4. They’re more fun. Who said working out couldn’t be fun? With multi-joint exercises, you are able to tone and shape your body while having fun with it. You don’t have to stick to the boring sit-ups or crunches. With multi-joint exercises, you can take pleasure in doing simple exercises while adding a little spice to them.
5. Variety, variety, variety. We all want to be able to have some sort of change in our lives. Start with your exercise program! If you incorporate multi-joint exercises into your routine, you are able to do many different types of exercises each day. Change and variety is good, especially if you want to have fun while getting into shape.
Here are some effective multi-joint exercises:
Squats: Squats, as dreaded and boring as they may be, help to build powerful and strong thighs and hips as well as toned a toned back, shoulders, arms, and chest.
Deadlifts: This exercise uses joints throughout the whole body. They are able to work both your lower and upper body muscles.
Leg Presses: These exercises are used to work the hamstrings, quads, and your glutes. With these, you’ll be able to have toned legs and a firm butt!
Front, Side or Reverse Lunges and Stepups: These exercises are able to work each and every leg muscle. These can get quite boring, so try doing all three types of lunges. A lunge requires you to drop your knee 90 degrees to the ground.
Bench Presses, Dips and Pushups: All of these exercises add muscle to the shoulders, back, and chest as well as the triceps. They are able to work most of your upper body muscles.
Overhead Presses: These exercises are great for working out your triceps and shoulders.
Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these exercises, your back and bicep muscles will grow. You are able to work out your back as well as your arms.
Upright Rows: Upright rows are great for exercising the shoulders as well as the upper back.
So when you really want to blast away fat and get your abs, chest, shoulders, back, and arms in their best shape ever then consider using multi-joint exercises.

Technorati Tags: Abs, Burn, Chest, exercise, Fat Loss, Multi-joint Exercises, Shoulders, Six-pack, weight Loss