“Wouldn’t drinking soda or coffee give me the same boost in energy?”

“What does pre-workout do, and is it really worth it?”

As pre-workout drinks and meals increase in popularity, questions like these are becoming more and more common. If you’ve ever found yourself asking any of these things, read on to see what all the hype is about.

Why Use Pre-Workout Supplements?

Humans are hardwired for laziness, not activity. That’s why getting up off your couch and heading for the gym takes so much more effort than it seems like it should.

A pre-workout drink can help you out by giving you enough of a boost to get moving and give your all in the gym. These supplements often contain energizing ingredients like caffeine, Beta-alanine, theanine, L-tyrosine, creatine, and ginseng.

It’s the combination of these ingredients that makes pre-workout a better base for exercise than coffee, soft drinks, or energy drinks. While those may give you short-term energy from caffeine and sugar, you need the other ingredients to improve your stamina and mental clarity.

How Long Does Pre-Workout Last?

The energizing effects of pre-workout supplements don’t last the same amount of time for everyone. A number of factors come into play, including:

• The strength of the supplement
• Your tolerance to caffeine and other ingredients
• Hydration and nutrition
• Pre-existing fatigue levels
• Your age, weight, height, and muscle mass
• Quantity of supplements taken (read the labels to make sure not to overdose!)
• The quality of the supplement’s ingredients

All things considered, most healthy people can expect their pre-workout to last anywhere from 1-3 hours.

If you’re very sensitive to caffeine and other stimulants, start with a smaller dose. Taking too much at a time can leave you feeling jittery for six hours or more, so talk to your doctor first if you’re concerned. Also, make sure to read the ingredient label and instructions thoroughly to make sure you’re using the right amount.

How to Make Your Pre-Workout Last Longer

If you’re hoping to get the most bang for your pre-workout buck, make sure you’ve taken care of yourself ahead of time. Drinking plenty of water, eating a balanced diet with plenty of fruits, vegetables, and proteins, and getting enough sleep can all improve your results.

Also, try decreasing your caffeine intake if you think you’ve built up a tolerance to it, and try to avoid using stimulants on a daily basis.

For maximum results, timing also matters. Make sure to take your supplements 20-30 minutes before your powerlifting session. This gives the ingredients time to kick in but still gives you energy throughout your entire workout.

Are You Ready to Give Pre-Workout a Try?

Using pre-workout supplements won’t double your strength or speed overnight, but they will give you the boost you need to put 100% into your workouts. It’s time to stop wondering “how long does pre-workout last?” and start putting it to the test.

Exercise smarter, not harder for fat-burning. Cardio or weights first for best results? The answer is here!

There is so much confusion out there surrounding exercise advice. Not only is it confusing what you should be doing, but the order in which to do it can be just as perplexing. One of the most common questions I’m asked is, “How should I structure my workout in order to burn the most fat?” Along the same line is the popular question, “If I’m going to do cardio and resistance training in the same exercise session, should I do cardio first or weights?” Here is the answer…

Almost everyone will have the best results by doing cardio after resistance training. There are several reasons for this:

1. Resistance training uses carbs and only carbs for energy. If you deplete your muscles of stored carbs and then try to perform strength training, you will be weaker during the strength training.

2. Cardio can be performed by tapping into the energy in bodyfat.It takes 20-30 minutes of activity for the body to switch from primarily burning carbohydrate to burning fat. If you weight train first, that means you are already burning fat at the start of your cardio session.

3. Your heart rate will be elevated sooner during your cardio session. Weight training elevates heart rate. This means that within a few minutes at most during your cardio session after weight training, you will be in your target heart rate zone that is recommended for weight loss and cardiovascular conditioning. If you had started with cardio, you would need to go for longer just to get into your target heart rate zone.

If you have ever belonged to a gym, you have probably noticed that almost everyone does cardio before weights. Most people do this for one of two reasons:

A. They don’t know any better, or

B. They want to get the “boring” part out of the way first.

Those “in the know” do their weight training first! Of course, your other options are to do them at separate times—-such as weights in the morning, and cardio in the evening, or vice versa. Alternately, you could alternate your cardio and weights workouts, perhaps doing each two or three times per week and taking the rest of the day(s) off.

If you would like to learn a simple but effective weight training workout you can perform at home, go here: cardio or weights first? Definitely weights!

There is one situation where you might answer the question, “cardio or weights first” with “cardio,” and it’s the case where you’re an endurance athlete training for performance in endurance events. If endurance event performance is your priority, go ahead and train cardio first, even though it’s not so good for fat loss. If your goals are fat loss or muscle gain primarily, be sure you answer “weights!” when the question, “cardio or weights first” arises.

What other fitness myths have you been buying into? Subscribe to this newsletter so you can be on top of the truth about fitness!

Gina Paulhus, Certified Personal Trainer, owns and operates Home Bodies in-home fitness training. Home Bodies provides personal training services to men and women who wish to get fit, lose weight, and gain youthfulness and vitality all while enjoying the convenience and privacy of exercising at home.
Click here for more articles by Gina Paulhus

Client Question: How can I get my arms firm and cut? I don’t want bulky muscles but I want them to be toned and I want to be able to see the muscles. At my age is this even possible? (I’m 48).

Gina’s Answer: There are a number of steps required to achieve arms that are firm and cut. Although genetics mean that some people will have a much easier time than others, everyone can improve the appearance of her arms. Here is what you need to do to obtain a firm and toned pair of your own:

1. Perform Weight-Training or Challenging Bodyweight Exercises Using Your Arms.For best results, perform exercises during which you “push” away (for example, push-ups, the shoulder press, and a tricep extension) at least twice per week, and also exercises where you “pull” (for example, chin-ups, bent-over rows, and bicep curls) at least twice per week.

2. Compound movements are king. Spend more time on compound movements that use more than one muscle group in the upper body at a time than you do on isolation movements that only target one muscle group at a time. Compound movements naturally lead to a more aesthetically pleasing look to the average person. Compound movements are also more efficient time-wise, which leaves you more time for…

3. Cardio is essential to reduce bodyfat, which will allow those muscles to actually show. Cardio using your legs (such as running) tends to burn more calories, and you will lose fat from your arms even if you don’t use them for cardio specifically. However, some folks who have a hard time losing fat from their arms will notice they lose more bodyfat from the upper body when they perform cardio with their upper body, such as kayaking, ergonomic rowing, kickboxing, or sports like tennis. But, most people don’t require this arm usage during cardio for fat loss in the arms. In general cardio of any type will be helpful for reducing fat in the upper body.

4. Exercise moderation with a diet that includes protein, some healthy fats, and some ‘good’ carbs (ones that include fiber). If your calorie intake is excessive or you consume too much sugar and fat, you will store those extra calories on your body, including your arms, and those beautiful muscles won’t show through. Also be sure to consume plenty of carbs and protein after your strength-training workout, which will allow your muscles to recover fully. If your muscles do not recover properly because you fail to consume protein and carbohydrate during the crucial post-workout time, you will not build the muscle necessary for firm, toned arms. Your arms will simply become thinner, but will be just as flabby as before.

5. Age does matter, but not as much as you think. An older person who works out can develop more muscle tone than a younger person who does not work out. Many people have the best body of their lives in their 40s, 50s or 60s if they begin a workout regimen during those years. Building muscle is particularly good for older people because muscle helps fill out skin that may have become looser with age, whereas simply losing weight without including muscle-building exercise can make wrinkles appear even worse.

Gina Paulhus, Certified Personal Trainer, owns and operates Home Bodies in-home fitness training. Home Bodies provides personal training services to men and women who wish to get fit, lose weight, and gain youthfulness and vitality all while enjoying the convenience and privacy of exercising at home.
Click here for more articles by Gina Paulhus

Why stretch?

Stretching keeps muscles flexible and strong, helping to increase the range of motion for the body. At your next appointment, your chiropractor may recommend certain stretches, based on your treatment needs, to help aid your body in increasing circulation and preventing future injury or pain. Without actively and frequently stretching, muscles can become tight and actually shorten. This significantly limits their ability to move as they should. A patient with tight, shortened muscles is more likely to experience joint pain or muscles strains and pain.

In addition, our muscles support our body’s joints. If the muscles around a joint are stiff and weak, they can provide inadequate support which can also lead to knee or hip pain. Regular stretching activates the muscles to increase blood flow throughout the body and lengthen the body’s muscles. Muscles that are regularly stretched can better move and respond to new physical activity; they are simply less likely to experience injury, pain, or fatigue.

Stretching 101

Start a stretching routine by aiming to stretch at least three times a week. Even a quick 5-minute routine will help you reap so many stretching benefits. If you are physically active and jog, walk, cycle, or swim, stretch after your workout; this is the best time to lengthen and engage muscles because they are warm and loose from exertion, stretching more easily — and with less chance of injury. If you are less physically active, be sure to do something active to warm up your muscles before a stretch; take a quick walk around the block, do some jumping jacks, or simply stretch after gardening or light housework. Here’s a few other tips to keep in mind when stretching:

• Use care: only stretch until you feel a slight pull in the muscle; you don’t want to be in pain when holding a stretch, since injuring your muscle is counterintuitive to the stretching exercise! If you feel pain lingering after a stretch, get it checked out soon by your chiropractor.

• Hold tight: Hold each stretch position for about 30 seconds. Maintain a static stretch, and don’t wiggle or bounce when in position.

• Stay strong: Stretching should become a natural part of your physical activity. Maintaining your stretching routine can be difficult at first, but once it becomes a habit, it can make a huge difference in how you feel — not to mention prevent torn or sore muscles, and help your body rebound after physical exertion.

I’m used to pushing it to the outer limits when recording new joints, but losing body fat to shape up isn’t an exercise in extremes; it’s a matter of balance. Do too much or too little of one thing and you may not lose body fat as quickly as you expect. To achieve the best results, practice the discipline of moderation. If you’re not seeing the results you want, consider that the reason may be one of the following, and use my personal quick fix to correct the problem in short order.

1. You’re adding muscle mass faster than you’re losing body fat. This is a best-case scenario — your program is working, but you just aren’t recognizing it. If the scales are giving you bad news, it could be because you’re increasing your muscle mass faster than you’re losing body fat. Muscle mass is heavier than body fat, and when your body starts to make this shift, it adds muscle mass more quickly than it sheds body fat. LL’s quick fix: All you need in this case is an attitude adjustment. Use your mirror, pay attention to how your clothes are fitting, and take the compliments you receive to heart. They’re all much better gauges of your success than a number on a scale. If everything seems to be pointing to success except the needle, ignore it.

2. You’re eating too much. If you’re committing this sin, you probably know it without my telling you more about it. If you’re going to lose body fat, you have to be in a calorie deficit. There’s a limit to how many calories you can burn by exercising each day, so you have to limit caloric intake to make sure you’re in a deficit. LL’s quick fix: One thing you may have noticed when you started this program is that your appetite increased. Channel that into opportunity: Emphasize healthy low-calorie foods such as vegetables and lean protein sources so that you can still consume a large volume of food without stuffing yourself full of unwanted calories. Satiety (that satisfied feeling from eating) can be achieved with fewer calories when you eat crunchy, low-calorie foods such as vegetables.

3. You’re not eating enough. “Enough” in this case may mean that you’re not eating enough calories, you’re not eating often enough, or both. If you habitually eat only a large meal or two a day, you may be undereating. Strangely, this can allow calories to be stored as body fat. When you eat a large quantity of food in a sitting and then neglect to eat for hours on end, your body tends to hoard the calories it doesn’t need from these infrequent meals as body fat. LL’s quick fix: To find success, eat fewer calories in a sitting, and eat more frequently. This may mean actually increasing the total number of calories you consume a day, but your body will be more inclined to burn them than to store them as body fat. Strive to take in up to six meals a day, distributing the number of calories you consume fairly equally from one meal to the next.

4. You’re not training enough. If you’re following the program as I’ve laid it out, you’re training enough. The only suggestion I can offer is to train with more intensity. If you’re not keeping up, but you’re doing what you can, then just keep going at your pace. Your results will come. On the other hand, if you’re skipping workouts because you’re busy or because you don’t feel like it, you’re just not going to achieve results that are as impressive as you want. LL’s quick fix: The first thing you have to realize is that you do have time to work out. Get in 15 minutes here and there each day. Make the commitment. That’s when you’ll see real results.

5. You’re training too much. This may be a shocker, but training too much, too hard, or both can undermine progress. Keep in mind that the workouts themselves tear down your body. You make progress and grow after training, during recovery. LL’s quick fix: If you are overtraining (see “Don’t [Over]Train in Vain” on page 190 for more on this), you may need to back off on your training volume or frequency. You should limit weight training to about 4 days a week, and you should include at least 1 — if not 2 — full rest days each week.

6. You’re not performing enough cardio. When you’re weight training, you’re jacking up your metabolic rate by encouraging calorie burning and adding muscle mass. Cardiovascular training (walking, jogging, running, or using any of the gym machines such as treadmills, bicycles, or stairclimbers) is also important for burning calories and ultimately for burning body fat. LL’s quick fix: Make sure that you perform as much cardio as the program prescribes.

7. You’re performing too much cardio. Many people think they can climb onto a treadmill and just keep moving until their body is perfect. That’s not the case. Performing an excess of cardio (either in intensity, frequency, or duration) can take your body over the edge into a state of overtraining, and it can burn muscle mass rather than body fat. Either way, your cardio actually can end up working against your goal of shedding body fat and adding lean muscle mass. LL’s quick fix: If you think this is the case, cut back on your cardio somewhat — either the length of sessions, the frequency, the intensity, or a combination of these variables.

8. You’re eating too many carbs. If you consume a high percentage of your calories from carbohydrates, you may be impeding your ability to shed body fat — and you may not be encouraging enough muscle growth if you’re simultaneously not eating enough protein. Carbs, especially sugary or starchy carbs, can make you feel sluggish and negatively affect your blood sugar. They can also encourage you to store body fat. LL’s quick fix: To avoid this problem, cut back on carbs in general, relying more on slow-burning sources such as oatmeal, brown rice, and yams, which have a less negative impact on your blood sugar levels. Particularly avoid consuming sugary and starchy carbs by themselves. These include sodas, pasta, white bread, and candy.

9. You’re not eating enough carbs (before and after you work out). Nutrition is complex and specific to each individual. You need to cut back on sugary carbs in general, but you want to include them before and after your workouts, when they will help drive nutrients into your cells. Pre- and post-workout, they deliver nutrients to your muscles, stimulated by your workouts, rather than to your body-fat stores. LL’s quick fix: Consume as many as 50 grams of simple carbs in the half hour both before and after you work out. (Check labels to see how large of a portion this equates to.)

Reprinted from: LL Cool J’s Platinum Workout by LL Cool J and Dave Honig with Jeff O’Connell.

To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it’s as dreadful as taking out the trash and doing the dishes. Yet, like your household chores, you know it’s something you simply must do.

Cardiovascular activity, referred to simply as “cardio,” should be as much a part of your body-sculpting endeavors as pulling and pushing those metal plates. As often as you’re pumping the iron, you should also be pumping your heart.

Unfortunately, Americans today are more glued to the screen, whether it be the television, Nintendo, or yes, even the Internet. It has been concluded that the majority of Americans have insufficient cardiovascular activity in their daily schedules, thus leading to a cartload of various health problems.

The 30 minutes per day that you should reserve for cardio work should always entail exercises that are enjoyable, manageable, and of course, safe.

So if you’re ready to get sweaty, here are a few wise choices:

RUNNING (Outdoors): Believe it or not, this exercise reminds me a lot of Howard Stern. Like the infamous DJ, you either love it or hate it. Beyond question, however, is the simple fact that running is a fantastic way to whip you into shape and provide full cardiovascular fitness. Running is a full-body exercise in which only you channel the motion, resistance, and weight distribution. There are no wheels or cycles doing any of the work for you.

Sometimes, running can actually be too rigorous an exercise and for bodybuilders it’s been known to foil some of that hard-earned muscle mass. Also, running can take a considerable toll on your joints, particularly your knees and ankles as well as your abused feet.

TREADMILL: This may seem like the equivalent to a run through the park or the neighborhood, and in a lot of ways, it is. Running is the same vigorous exercise whether done outdoors or in. Yet, the treadmill, because of its smooth rubbery conveyor belt is a lot more merciful on your joints. It doesn’t wear and tear your body the way running on the tarred street will. There is no pounding-like effect.

However, the treadmill does not offer the natural variations such as hills and curves which provides for a more rigorous workout on the streets. Also, the fresh air that can fill and expand your lungs is not a benefit from an indoor facility.

STAIRMASTER & STEPPERS: Some people refer to these devices simply as “sweat machines.” close by. Stairmasters, whether they’re the rotating kind or the step versions, are both excellent methods of losing weight and shedding body fat.

Yet, many fitness experts have concluded that stairs work may be insufficient in your quest to get in shape. For one, the exercise relies solely on lower body movement and tends to abandon the upper torso. Too often, people rest their arms on the bars at their sides, taking some of the resistance (your body weight) out of your legs.

STATIONARY BIKES: When you ride the stationary bike, it feels like you aren’t going anywhere. That’s because you’re not. But whether or not you’re making strides with your cardiovascular health is another matter. While these bikes are beneficial in raising the heart level, they also provide far less strain on the knees and back than other methods of cardio and are excellent for toning up the quadriceps.

The workout you’ll get from a stationary bike, however, is of the low-impact variety and like the scenery in front of you, it may feel like you’re not going anywhere, especially if you’ve set high fitness goals for yourself.

SWIMMING: Go on and make a splash. This is an excellent cardiovascular activity in that it is a total body exercise and hits the various muscles in the body. The water provides an excellent form of resistance that will get your heart pumping in no time. The benefits for the heart and lungs are endless.

As for the down side? There’s only one.

Not every fitness club has a swimming pool.

• The Trio That Has Disappeared from the Common Training Regimen

In order to build a healthy, impressive physique, you must work all your muscles in coordination with each other, not just the ones that you so fruitfully desire. Building your body without working your shoulders, for example, is like building a house without a roof.

The job is incomplete. Yet, there are many muscle groups that, for whatever reason, trainers just refuse to work. They just lounge there in their dormant state, weak, miserable, and craving a morsel of attention.

Here are perhaps the three of the body parts that men neglect the most and why we opt to neglect them:

Abdominals: Nothing can make or break your physical exterior the way your midsection does. Yet, a vast majority of gung-ho muscle blasters have a one-track mind: BIG. There’s certainly nothing wrong with thinking ‘big’, but when was the last time you pointed to a jacked-up specimen and said, “Wow, that guy’s abs are huge.” Unfortunately, too many male trainers are overdosing on machismo. Their primary concerns are focused on bulging biceps, gargantuan shoulders, eye-popping lat muscles, and a breathtaking chest. Perhaps the fact that you so often see women firing away on their midsections – grinding through crunches, scissors, and leg raises – it is perceived as a less-than-manly routine. Trust me, guys. Without a hardened layer of bricks set above your waistline, your foundation is far from complete.

Legs:There are three reasons why most of us completely dread doing legs: Pain, pain, and more pain. Sitting in a leg press machine must feel a lot like sinking into an electric chair because both drain the life out of you. The proceeding leg extensions are often so excruciating, they can truly bring tears to your eyes. Then when it’s all over, and you feel like your legs have just gone 12 with Tyson, you have the couple days of recovery to look forward to. That’s when your legs are so sore you need a cane just to get up and down a flight of stairs. Like your household cleaning day, it’s easy to scratch leg days off your calendar. Nobody actually looks forward to them. But let’s face it. If you’re built like a gorilla from the waist up, yet look like an ostrich from the waist down, you’re simply going to look as ridiculous as you feel.

Forearms: It’s not necessarily an intentional thing when you abandon your forearms. After all, you can get a nice pump in your forearms when you’re working your biceps and your back. But working your forearms is a lot like flossing your gums. You never really think about them. But remember, if you’re a serious competitor, your arms consist of more than just your biceps and your triceps. Completing this family of three are your forearms, and there are many exercises – wrist curls and reverse curls – to insure that your guns are locked and loaded within your arsenal of muscles.

There is nothing that signals being in shape quite like a six pack stomach. It is a badge of honor in the fitness industry that signifies dedication and hard work to your fitness goals. It’s also one of the most asked about and misunderstood subjects in the health and industry for the simple fact that most people go about trying to build washboard abs the wrong way.

Part of the problem is the way most people go about building their set of killer abs. Doing hundreds of sit-ups and crunches will build those muscles, but there is more to it then that. You have to see those abs and most people have a nice layer of fat hiding theirs. You see having a set of stellar abs is a function of not only muscle development but also body fat, and to take it one step further it is a function of overall fitness levels.

You see there is more to six pack abs then just being lean and having strong abdominal muscles. A truly fit person has overall bodily strength, endurance, and stability that comes from a combination of healthy diet and core strength exercises. Make no mistake, there is no secret shortcut to building a six pack stomach. It will take a lifestyle centered around nutrition and training if you want to succeed.

The key to a building strong abdominals is improving your core strength. Your core is your entire midsection that includes the muscles around your hips, waist, and back. If all you do is focus on your abdominal muscles you will create an imbalance that can set you up for lower back problems and pain. By focusing on your core you can develop your abs, your core, and your back which creates balance and prevents back issues.

You don’t want to be one dimensional with your training. If you see the body as a whole system and work it as such you will see not only improvement in your abs but also your entire body. This is known as multidimensional training and it will allow you to develop a strong core and functional body.

Look at it this way, your stomach muscles are part of a system. You need to build the entire system for the best results. If you isolate and only work your abdominals without doing core strength exercises you will defeat the purpose of your training. By working your entire core you will become stronger and prevent injuries that will slow down any progress you may be making.

Like many folks, I do my cardio on a treadmill. But because the pounding of running makes my back hurt and tightens my hips, I created this 30-minute treadmill routine. Now, I’m passing it on to you. Some of the moves can be tricky at first, but that’s a good thing, especially if your current treadmill workout feels a bit stale. As you learn this routine, feel free to walk, jog, or run instead of doing any of the moves.

Minutes 1 to 5: Warmup with Upper Body Moves

Warmup. Holding the rails or handles of your treadmill with both hands, round your upper back for a few steps. Straighten up, then lift your chest toward the ceiling for a few steps. Repeat 3 to 5 times.

Single-Arm Reaches. Keeping one hand on the rail or bar, extend your other arm straight over your head as you walk. Lower it, then repeat with your other arm. Try to reach higher with each rep. Do 10 to 20 alternating reaches.

Bend Down Low. Walk briskly for 10 to 20 steps. Then bend your knees slightly and walk in this fashion at the same pace for 10 to 20 steps, keeping your upper body upright. Alternate between brisk walking and bent-knee walking. Repeat 3 to 5 times. Minutes 6 to 25: Speed Up and Change Up

Minutes 6 to 8. Fitness walk: Increase your pace to a level 4 or 5 RPE. Walk briskly.

Minutes 9 to 10. Step-step-sashay: Step forward with your right foot, then your left foot. Then sashay: Step forward again with your right foot and hop to bring your left foot to meet your right, landing first on your left foot and then your right foot. Immediately step forward with your left foot and hop to bring your right foot to meet your left, landing first on your right foot, then your left foot. Continue to alternate sashays after each two regular steps forward. Before you try sashays on the treadmill, be sure you can do them on the floor or other nonmoving surface!

Minutes 11 to 14. Step-togethers: Think of this move as walking sideways in a straight line. Raise the incline to 3.0 (Novice) — 6.0 (Master).
Novice: Reduce the treadmill’s speed to 1.8-2.0 mph.
Skilled: Reduce the treadmill’s speed to 2.0-2.5 mph.
Master: Set the speed as you see fit.
Hold the rail or bar with your left hand and turn your body to the right, so that your left shoulder is closest to the bar and your body is a quarter turn to the right. Leading with your left foot, step to the side and then bring your right foot to meet your left. Do step-togethers on one side for minutes 11 and 12, walk forward briskly for a few seconds, then switch to the other side for the remainder of minutes 13 and 14. Advanced exercisers can try hopping together instead of stepping together.

Minutes 15 to 18. Keep the treadmill set at a 3.0-6.0 incline. Side-squat walking: Facing a quarter turn to the right on the treadmill, place your hands on your thighs, bend your knees, and lower yourself into a step-together. Hold a half-squat position as you walk sideways with your left foot leading. Do side-squat walking leading with the left foot for minutes 15 and 16, walk forward briskly for a few seconds, then switch to the other side for the remainder of minutes 17 and 18.

Minutes 19 to 21. Depending on your fitness level, keep the incline up or reduce it. Walk briskly as you hold your arms straight over your head. For less of a challenge, place your hands behind your head. This less-difficult variation still forces your core to work harder and makes a nice little abs workout.

Minutes 22 to 24. Incline walking: In accordance with your fitness level, walk, jog, or run on an incline of 3, 4, or 5 to work your glutes and hamstrings.

Minute 25.
Novice: Lower the incline and perform one last blast of fitness walking.
Skilled and Master: Keep an incline, but reduce the treadmill’s speed (to 1.8-2.5 mph for Novice and Skilled levels and up to 3.0 mph for Master). Holding the bars or rails, carefully turn 180 degrees so that your back is to the rail or bar and you are walking “backward.” Hold on to the rail or bars as you walk backward — you’ll feel a burn in the front of your thighs. Carefully turn until you’re facing forward.

Minutes 26 to 20: Cooldown

Repeat the Warmup. Reduce the treadmill’s incline. Slow your pace even more until you are walking very slowly. Shake one leg, step, step, shake the other leg, step, step. Repeat until you’ve shaken each leg 10 to 20 times.

Take Two Deep Breaths. Extend both arms over your head on the inhalation and lower them on the exhalation.

Reprinted from: Tank Top Arms, Bikini Belly, Boy Shorts Bottom: Tighten and Tone Your Body in as Little as 10 Minutes a Day by Minna Lessig © 2007 by Rodale Inc. (April 2007;$18.95US/$22.95CAN; 978-1-59486-562-6) Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.

Author Minna Lessig is a sought-after personal trainer and an internationally recognized fitness supermodel who has been featured on the covers and inside such magazines as Muscle and Fitness, Fit, and Women’s Fitness International. The star and creator of numerous best-selling workout videos, she lives in Virginia Beach.

Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans,especially as part of a home gym. There are many different dumbbell workouts that can be done at home.

Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.

Dumbbell Safety
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.

Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.

Dumbbell Workout Exercises

When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.

1.) Build those biceps
Hammer Curls – Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.

2.) Try your triceps
Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.

3.) Shoulder the load
Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.

4.) Best Chests
Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.

5.) Back to basics
Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.

6.) Get a leg up
Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.

These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.

About the Author:

C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer information and reviews on the best home gyms, strength training equipment, adjustable dumbbells and the best ab machines.