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Dumbbells and a barbell are helpful when strengthening your glutes, hips, hamstrings, quadriceps and calves.
Your abdominal muscles can be trained with body-resistance exercise, meaning that the only weight you need for toning is your own body weight.
While strength training is critical for developing and toning lean body mass, aerobic exercise is essential for cutting fat off your body to reveal your newly-sculpted muscles.
The initial time through, do the first and third moves slowly (taking five seconds to lower), and the second and fourth moves at a normal speed; the second time, reverse the pattern (doing the first and third moves at a normal pace). Get into a pushup position with your hands placed slightly wider than your shoulders on a box, bench, or step (a). Sit at a lat pull-down station and grab the bar with an overhand grip that’s slightly wider than your shoulders (a). Sit on the edge of a bench or chair with your knees bent and your feet on the floor in front of you. Lots of people are scared to drink water during weight loss because they think it will increase their weight. Light activity -> If you’re an office worker (for example), you can drink your weight in KG x 35 cc per day. One of the reasons for weight loss failure is that their BMR (Basal Metabolic Rate) is too low. If the speed of weight loss is slow or sometimes not even moving, it’s frustrating, isn’t it? Not only do they target the primary muscle being trained, they help build muscle in the stabilizing muscles during exercise implementation. Place a barbell across your shoulders, or hold a dumbbell in each hand at hip height or shoulder height, and perform basic squats and lunges. Perform traditional crunches to strengthen your central abdomen, or modify this exercise by twisting from left to right at the height of the exercise as your chest approaches your knees. Bend your knees to lower your body until your left thigh is parallel and your shin is perpendicular to the floor (b).
Without moving your torso, pull the bar down to your chest, pulling your elbows toward the floor and your rib cage, and squeezing your shoulder blades at the bottom of the move (b). Place your palms facedown next to your thighs and, keeping your arms straight, scoot forward until your hips and butt are in front of the seat (a).


Below is a list of the best healthy fruits to eat for weight loss.Loosing weight has become an order of the day. As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones.
Start your upper body strength-training workout with dumbbell bench presses and inclined and declined dumbbell chest presses to work your central, upper and lower pectoral muscles. The more intense the aerobic activity, the more calories and fat you will burn from your body. It may not get your heart racing like an indoor cycling class does, but it boosts metablism in the same way: Research shows that eccentric-focused training can increase your post-workout calorie burn by up to 7 percent for as long as 72 hours.
Reverse the order (start with the dip), and complete another seven-minute round using the same pattern. Some resort to crash dieting while others opt for vigorous exercising in order to shed those extra kilos. In practice, they also use free weights and strength-training machine to strengthen the muscle groups in the chest, arms, shoulders, back, stomach and legs. Move on to dumbbell biceps curls, military presses and triceps extensions to strengthen your shoulders and arms. If you have access to a Roman chair, stand with your forearms and elbows resting on the arm rests to support your body and lift your knees to your chin. For maximum fat loss, try running at a moderate to high speed or using a rowing machine or elliptical machine for 30 minutes. But apart from everything else, it is important that you follow a strict and healthy diet if you want to lose weight yet stay healthy. Finish your upper body workout with bent-over dumbbell rows and shrugs to target your central and upper back muscles.
With a barbell on your shoulders or with dumbbells at hip height, stand on the edge of a step or other raised surface and complete sets with your toes pointed forward, inward and outward to strengthen your central, outer and inner calves.
This exercise will help tone your lower abdominal muscles, an often forgotten section of the abdomen.
All fruits are rich source of the vitamins, minerals and antioxidants which are extremely vital in order to protect us from the diseases.
These “power fruits” are great for improving your health and encouraging healthy weight loss.


The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.BananasThis fruit is best taken in the raw and green state as it contains more soluble starch. Consumption of one banana will give you a full stomach and sipping a little water after this will help you stave off any cravings.
It will provide you with the requisite energy your body needs as it burns fat more quickly.GrapefruitThe best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.Tart CherriesTart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that the cherry consumption had profound ability to alter the expression of fat genes. It contains 85% water which helps to keep stomach full for a longer time and reduces the urge to eat.Pink Lady ApplesApples are one of the very best fruit-sources of fiber, which studies have proven to be integral to reducing visceral fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. The maximum calories you can squeeze out of it when you consume one glass of watermelon juice are 50 calories. Also, it is rich in Vitamins A, B and C and packed full of the plant chemical, lycopene, which will protect you against heart diseases and cancer.MangoesOne medium mango has only 130 calories, more than 3 grams of dietary fiber, and substantial amounts of vitamin C, vitamin A, and even a little bit of calcium. Mangoes contain more sugar than some of the other fruits listed here, so eat them in moderation.



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