10 Ways to Exercise While Watching TV

Carving out time to drive to the gym and sweat for an hour is hard, especially when the choice is between that and your favorite TV show. With this workout, you don’t have to choose! The easiest way to sneak in your next bout of exercise is to try out these exercises during the commercial breaks. Who knows, this workout might even begin to replace those salty or sweet treats while lounging on your comfy sofa. At the very least, it’s a great way to get your blood pumping while you distract yourself with some entertaining television.

So, bearing in mind that I’m covering my butt by telling you to turn the TV off, if you’re not going to listen, at least don’t just sit there…

1.) Fidget while you watch your shows:

Science has proven that people who fidget even while sitting down can burn up to 350 more calories per day. If your body’s in motion, it’s burning calories.

2.) Move your exercise equipment in front of the TV:

If you have a treadmill stuck in the corner doubling as a clothing hanger, now is the time to dust it off and move it right in front of the TV. You can’t see around it, so you’ll be forced to get on and walk while your favorite shows are on.

3.) Set up a circuit training route in front of your TV:

If your living room is large enough, you can set up “stations” that you go to in order to perform cardio routines while your shows are on. You can jump rope, walk in place, or use equipment like dumbbells, exercise balls or steps to get your heart rate up.

4.) See how many pushups you can do during a show or commercial:

If you’re just starting out, then you might start with commercial pushups, but once you become more adept at exercising, see how many you can do during a half hour or hour long show! (Always within reason, of course!)

5.) Do lunges while you watch TV:

You can do lunges in place or walking lunges around the room while your shows are on.

6.) Walk in place as you catch up on your favorite show:

Walking in place requires no special equipment and it won’t put a strain on your body while you do it. Just march your legs up and down and rest during commercials.

7.) See how many squats you can do:

Squats can be done in place or up against a wall in a sitting position. See how long you can hold it. Can you reach a certain number of squats before the next commercial?

8.) Become a commercial crunch Queen (or King):

Crunches take less effort than a full sit up, but they help tone your abs a lot better. See how many crunches you can do during commercials or if you’re brave – during the length of the show itself!

9.) Watch exercise shows on TV and move along with them:

You don’t have to invest in a lot of pricey exercise videos if your budget is strapped. There are tons of free cable channels that have daily exercise shows on them for all levels – beginner through advanced.

10.) Switch up your exercise routines with your TV watching habits:

You don’t watch the same TV show over and over every hour, do you? No – you switch it up between the news, a reality TV show, and maybe a sitcom or police drama. So do the same with your exercise routines, too. Switch it up so that you don’t get bored and are more likely to stick to it for the long haul.

Exercising while watching TV is something we all ought to do, if we’re going to turn on the tube – even if we’re perfectly thin and happy with our appearance. Being a couch potato is detrimental to our heart health, not just to our physical appearance.

Source : Fitwatch

10 EXPLOSIVE ARM WORKOUTS

Even if you're not running around shirtless or in tanks and polos, one can argue your arms are still on display all-year round. Women can sneak peeks at your physique through dress shirts, but only an impressive set of guns will be catch her eye through flannels and bulky sweaters. Lucky for you we've got 10 arm-specific routines, courtesy of celebrity personal trainer Chase Weber, that'll make it pretty damn hard for her to keep her eyes, and hands, off you.

Prescription: "Depending on what your goals are, biceps and triceps days should be done 2-3 times a week," Weber says. "If you're not a regular lifter, develop a consistent workout regimen before progressing to these types of bi-tri workouts," he says, "adding bicep movements at the end as an accessory."

Expert tip: "Be sure to get full extension on all movements to elongate the muscle and use different shoulder positions," Weber recommends.

Dynamic warmup: Complete about 5 minutes of glute activation exercises, then another 5-7 minutes of the remaining exercises before every workout.

• workout 1 :

Directions: Complete 3 sets, taking 2 minutes rest between rounds.

Barbell High Pulls x 8 (How to do it: Load a barbell with 65% of your body weight. Grab the bar just outside shoulder width so it's off the ground. Bend your knees and hinge at your hips to lower the weight just above your knees. Explode through your hips and knees while you pull the bar up to chest level, spreading your elbows wide.)
Dumbbell Bentover Row x 12
Wide-Grip Pullups x 8
EZ-Bar Curls (Inside Grip) x 10 

• workout 2 :

Directions: Complete 4 sets, taking 1:30 minutes rest between rounds. 

Barbell Bench Press x 8 (weight should be 75% of one-rep bench press max)

Dumbbell Bench Press x 16 (weight should be 40% of one-rep bench press max)

Plank Hold x 1 minute  

Elbow Plank to Pushups x 12

• workout 3  :

Directions: Complete 4 sets, taking 1:45 minutes rest between rounds.

Barbell Reverse Grip x 10 (use a weight that allows you to get 10 reps)

Single-Arm Dumbbell Curls x 8 

Dumbbell Plank Rows x 16 

Farmer's Walk x 30 seconds

• workout 4 :

Directions: Complete 4 sets, taking 2 minutes rest between rounds.

Neutral-Grip Pullups x 10 (palms facing each other)

Pullup Hold x 30 seconds (at the top position)

Band Curls for Speed x 30 seconds (How to do it: Step on the middle of a resistance band and curl both arms as quickly as possible, either holding on to the handles or ends of the band.)

Band Half-Curl Hold x 30 seconds (How to do it: Step on the middle of a resistance band. Curl your arms half-way and hold this position.)

• workout 5 :

Directions: Complete 3 sets, taking 2:30 minutes rest between rounds. 

Dumbbell Bench Press x 8 (weight should be 65% of one-rep bench press max)

Elevated Plyo Pushups x 12 

Tricep Pull Down x 10 (How to do it: Hold for second pause at the bottom 

Skull Crushers x 12 (How to do it: Grab dumbbells that weigh 40% of your one-rep max. Lie flat on a bench with arms straight and dumbbells over your chest, palms facing each other. Bend your elbows and lower the weights to either side of your head.)

• workout 6  :

Directions: Complete 8 sets, taking 45 seconds between rounds. 

Pushup x failure (pause 1 sec at bottom)

• workout 7  :

Directions: Complete 3-4 sets, taking 2 minutes rest between rounds.

Incline Bench Press x 20 (weight should be 35% of your one-rep bench press max)

Single-Arm Rows x 12 reps each side (weight should be 70% of one-rep max)

Wide-Grip Lat Pulldowns x 8 (as much weight as you can handle, while maintaining control)

Lying Overhead Pullovers x 10 (How to do it: Lie with your shoulders on a bench and feet flat on the floor. Hold a dumbbell (that's 60% of your max) with both hands supporting and cradling one end directly over your chest. Slowly arc your arms overhead until your arms are parallel to your body (if you can). Then, pull the dumbbell back to the start, using your lats.)

• workout 8 :

Directions: Complete 3 sets, taking 2 minutes rest between rounds. 

Gun Salute x 21 (How to do it: Grab a barbell or EZ bar. Do 7 half curls: bottom to mid-way point; 7 upper-half curls: mid-way point to upper portion of a curl; and 7 full curls.)

Seated Superband Rows x 25 seconds

Single-Arm Pulldowns x 10 

Plate Walk x 40 steps (25 to 45lb plates in each hand)

• workout 9 :

Directions: Complete 4 sets, taking 3 minutes rest between rounds. 

Dumbbell Bench Press x 5 (weight should be 85% of your one-rep bench press max) 

Dips x 10 (Expert tip: Add weights to make it more difficult) 

Close-Grip Pushups x 25 

• workout 10 :

Directions: Complete 4 sets, taking 2 minutes rest between rounds. 

Pushup on 1 Kettlebell x 15 (both hands on handle of KB)

Skull Crushers w/ 2 Kettlebells or Dumbbells x15 (How to do it: Lie on a bench with 2 kettlebells or dumbbells in either hand. Begin with arms straight over your chest. Lower the weights until your elbows are bent at 90 degrees, then pull your arms back to the start.)

Seated Alternating Band Pulldowns x 15 each (How to do it: Sit on the floor in front of a cable pulley or attach resistance bands to a pullup bar. Holding either end of a resistance band or the handles of a cable pulley, alternately pull down to your chest.)

Lateral Raises x 15 each side (use 2 dumbbells)  

9 Ways You CAN Exercise At Home without Any Equipment

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms?  Well, as nice as it sounds, it just isn’t an option for most people.  And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

Now you have no more excuses!  Here are 10 great exercises that you can do at home, without the need for any equipment:

• Walking 

If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise.  However, if the weather has other ideas, you can just as easily get an effective walking workout at home.  If you have a flight of stairs, go up and down them a few times.  (You could even grab a load of laundry as you’re going that way anyway!)  This will help to tone up your legs, while getting some low impact aerobic exercise as well.  If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

• Jumping Jacks

These are always fun, as they bring back memories of being a kid!  Who hasn’t done jumping jacks for fun as a child?  Well, surprise – they are also great cardio exercises, and good for warming up, too.

• Pushups
  

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them.  You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you.  Do them on your knees, instead of keeping your legs straight.  Or, do them standing up against a wall.  You will be building up arm strength and working out muscles in your chest area.

• Leg lifts

These are great for building up strength and muscles in your legs.  If you find it hard to do the exercises with your legs straight, try bending them slightly.

• Crunches

The best exercise for building up and strengthening abdominal muscles.  When you’re just getting started, don’t worry about getting your head all the way up.  So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

• Jogging in place

Jogging is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

• Squats

These are wonderful exercises for your legs and buttocks.  You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult.  As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

• Light weight lifting

No, you don’t need to go out and buy expensive weights for this!  Just use whatever you can find in your house.  Start out with something lighter, such as a can of peas, and work yourself up to heavier items.  You can use milk jugs, laundry detergent bottles or even water jugs.

• Dancing

 Dancing is a wonderful exercise, which is great for your heart.  Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

Source : fitwatch

25 Easy Ways To Fit In 10 Minutes Of Exercise

• Stolen Moments Add Up

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

Here are simple, practical ways to work exercise into your day even when you're short on time.

• Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

• While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

• At Work

11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.

12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.

14. On breaks, spend 5 to 10 minutes climbing stairs.

15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

• When You're Watching TV

17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.

18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.

19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.

20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

• While Traveling

21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.

22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.

23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.

24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)

25. Do calf stretches while riding in elevators.

Adapted from Fit Not Fat at 40-Plus

Source : prevention

10 Fitness Tips to Make 2017 Your Year Of Change

Strategies For Starting Off Right

• Define Your Challenge

Write down your ultimate physique goal and how you'd like to look. Include weight, body fat, and any physique improvements you'd like to see. Now divide it by 3. That's roughly your 90-day goal—to get you a third of the way there.
Write down your ultimate physique goal and how you'd like to look.

•  Make Time For Your Health

Work up to 60 minutes of physical activity each day. That doesn't mean you'll be on the weight-room floor seven days a week, but strive to get some kind of activity—even if it's a walk with your dog or a leisurely bike ride. Take advantage of great weather when it happens by taking your workouts outdoors. If you're new to fitness, start with two 15-minute sessions or three 10-minute sessions to help you become acclimated.

•  Discover What You Enjoy

Weights are one of the best ways to make significant physical changes to your body. Unfortunately, not everyone enjoys lifting. The most important determinant of long-term success with fitness is how much you enjoy an activity. Choose something that make fitness fun! Explore new exercise classes and activities to determine which you prefer. As a beginner, almost anything you choose will be challenging, but gains will be made starting your very first week.

• Don't Go It Alone 

Train with a friend who's at about your level of ability and has similar goals. You'll be far less likely to skip your workout when you know someone is depending on you. It's also more motivating when you push each other, and you'll be far less likely to cut your sessions short.


Train with a friend who's at about your level of ability and has similar goals.

• Be Around People Whose Goals Align With Yours

Friends can help in other ways too. Surround yourself with five new friends at the office, school, or in your personal life who are committed to health and fitness. People who choose healthy lifestyles will engage in behaviors that will rub off on you. Similarly, if your friends are just the opposite, they'll likely reinforce the wrong kinds of behaviors.

•  Avoid Comparing Yourself To Others

Instead, compare yourself to you of last week. If you make every week better in some way than the preceding week, you're moving forward and making progress. Aim to improve yourself 5-10 percent versus last year's version of you. It's hard for any of us to feel good about ourselves when we try to measure up to physique athletes who may have been training for a decade or more. What these champions have in common with you is that they decided to improve their fitness one day, and then came back for a second, and kept going.

•  Read To Get Motivated And Learn

An easy way to get inspired and increase your knowledge of fitness, training, and nutrition is to commit to reading one online fitness article each day. Thousands of such articles cover a huge number of areas on this site alone! You won't know everything there is to know in a week, but knowing a little more every day helps you better understand the what, why, and how of what you're doing. Here's a starter's guide to fitness terms that'll help you find your way around the gym. Just be aware there's a ton of garbage advice available on the Web, so stick to sites you trust.

•  Embrace Physical Challenges Outside Your Comfort Zone

We all want to live comfortably, but workouts produce the best results when they make a little—or even more than a little—uncomfortable. Your body adapts to changes when you ask more of it than it's used to giving. To make improvements, you must push just outside your comfort zone. Adjust your mindset to seek greater challenges over time, and you'll see your body respond.

To make improvements, you must push just outside your comfort zone.

•  Don't Rush To Self-Judge

Many individuals will drop out of their training program because they're not seeing results fast enough. However, physiological adaptations occur incrementally. You most likely won't see much—if any—improvement from one week to the next, but you surely will over 90 days. That's why you should make an iron-clad commitment of at least three months when starting any exercise program. Only then should you compare before-and-after pictures and measurements.

•  Enter A 90-Day Transformation Contest

Want to see the greatest changes in your physique possible? Dive into a transformation contest! Don't do it for the money; do it for the personal challenge. Going all-in and attaching a deadline provides daily motivation that can become self-perpetuating. Countless people have used this method to achieve incredible results, and so can you! Our site offers transformation contests every year for individuals of all levels, which you can find more about here.

4 tips to build muscle fast

•  a set of exercises : there is a huge variety of exercises that help build muscle and increase strength as some of the exercises such as the pressure or weight lifting and other compound exercises, or the joint that brings the war with the tools . 

• diet is good for health : is diet the key to stimulating muscle growth and increased body strength , and improve on both cases should contain your diet on the right nutrients including protein to support muscle growth .

•  revisit the old ways of the powerful : if we look back in time, many of the powerful like the bodybuilders didn't have that many tools available such as the current time, but they managed to overcome all obstacles and build bodies healthy and strong , were dependent on the intensification of exercises and healthy food .

•   Follow the tips for natural bodybuilding : when we talk about bodybuilding natural wit share to our mind, Steve Reeves , bill Pearl , reg Yarra and the legendary John Grimm , all of these possess the bodies natural so not have any kind of steroids or devices of the current developer were to rely only on healthy nutrition and intense exercise .

 Summary

a lot of people, especially youth aspiring to build muscles, but a large proportion also of them aspiring to build muscle as fast as possible period of time, and build muscles in a short period there are several exercises can be performed by any individual to achieve it. including the exercise of the squat as this exercise was based on the burning of fat in Most areas of the body plus it's the best workout to build muscle, as there's a range too, from simple exercises, but their usefulness is very large, including pressure and weightlifting, it's also recommended to build muscles appropriately in a short period a certain diet is useful for health, The proper diet help muscle growth plus it's an important element to increase the strength of the body, the most important point is to take the sensor by the people of competence in the field of nutrition and building muscle .

Run for 15 Minutes

• Run for 15 Minutes

 Not only will you burn approximately 125 calories, but according to Canadian scientists, you’ll also slash stress, and as a result, curb sugar cravings. In their study, the researchers found that people who engaged in stress-busting exercise — like running on a treadmill — for 15 minutes reduced their craving for sweet, high calorie snacks by 23 percent. Those who stayed still saw no change. The reason: Stress busting exercise may reduce your need for a short-lived sugar boost.

source:beachbuddy