There are 9 exercises. Each exercise is done for 1 minute one after another without stopping until all 9 are done. Any weight of dumbbells can be used.

Here are the exercises:

Bicep Curls – Resting your elbows on the front and side of your abs, curl all the way down and up keeping your wrist straight.

Shoulder Press – Start with your arms at right angles and your dumbbells at eye level and push up until your arms are straight, go back down to eye level.

Squats – Squat down until your thighs are parallel to the floor while holding the dumbbells at your sides. Do not let your knees go over your toes.

Lateral Raise – Slightly bent over, with your arms bent at a little more than right angles, raise the dumbbells with wrists straight until your arms are parallel to the ground. Bring them back down with your hands meeting each other palms facing each other and then go back up again.

Push-ups – With your dumbbells on the ground, go down until your arms are at 90 degrees and push-up back up.

Abdominal Pull-ups – Stand with dumbbells pushed together in front of you and keeping feet in the same place go all the way down until you are laying down on your back. Keeping the dumbbells together and feet on the ground stand back up.

Squats – Squat down until your thighs are parallel to the floor while holding the dumbbells at your sides. Do not let your knees go over your toes.

Weighted Crunches – With one dumbbell resting on each shoulder, slowly crunch up and down.

Overhead Press – With dumbbells pushed together and arms up by your ears, slowly lower the weights as low as comfortable for your elbows and back up as straight as you can without compromising the elbow.

Note: It is not ideal to go really far down with weights in this exercise as it can ultimately hurt the elbow with repetitive motion or heavy weights. It is safe to do in a range and weight where you feel no discomfort.

This workout was inspired by MMA five-time undefeated UFC Champion Frank Shamrock.

Power by Kanye West

Duration : 0:2:56

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Duration : 5 min 42 sec

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Expert: Tanya Batts
Contact: www.goldsgym.com
Bio: Tanya Batts has been a certified personal fitness trainer for more than 11 years.
Filmmaker: Reel Media LLC

Duration : 0:1:54

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1) People who talk all day about doing big things (such as developing huge muscle mass) but never even come close to attempting it.

They just talk without ever meaning to convert their words into deeds. Their lives are spent making excuses for all problems instead of actually facing up to them.

They’ll spend all their time dreaming but never doing. These are the folks who love to resent others and their achievements since they can’t achieve anything on their own.

They have no willpower or discipline. They won’t take responsibility for their own actions and are doomed to a life of mediocrity.

2) The people who say they’re going to accomplish something big, like developing huge muscle mass, but quit after sometime.

They’re willing to start many projects but never finish them.

Patience is not in their vocabulary. They will not fight to the end. These quitters will never be counted amongst the elite, no matter how often they struggle.

Although they try very hard to be successful, they just don’t have the tools necessary for success.

3) Those folks who say they will get it done, plan ahead, and then stick to their plans, even when it comes to something like developing huge muscle mass.

They make firm decisions that contain no hints of “maybe” or “try”. They are well aware that every decision can end in either success of failure. They want to be successful and are willing to achieve it at any cost.

There is only one possible outcome once they make their decision-success. These people do not ask if they can achieve a goal, they only ask how long it will take to get there.

Their mind holds all of the tools necessary to accomplish anything in the world and they understand this. They believe in themselves and know that they can achieve anything that they truly want.

They don’t make excuses. Every man and woman is in charge of their own life and the winners understand it is possible to shape your destiny.

They will fight through all setbacks, any physical or mental pain, discomfort, and exhaustion to achieve their goal. They understand that those achievements worth holding onto do not come easy, but are things to fight for, since no man or woman has ever achieved greatness without working towards it.

These are the folks who are willing to struggle in order to be outstanding.

In the long run, they always win. They expect momentary setbacks and bumps in the road but know that in the end, they will win. If a setback or bump in the road comes their way, they create a plan of attack to move past it.

They don’t suddenly second guess their decision and decide to quit. They never consider quitting as an option because they welcome the battle and know that mistakes and setbacks only help to make their victory even sweeter.

They keep moving ahead.

In the end, after the smoke and dust of battle settle down, they are standing victoriously amongst the elite. They embrace the satisfaction of a job well done and look back on their achievements with pride. Their achievements help them to earn the envy and respect of others.

Do you know which category you come under?

True bodybuilding success only comes to those people in category three; the ones willing to fight for huge muscle mass.

Get ready to work hard and battle because developing huge muscle mass is not for the faint hearted, and if you cannot persevere, you will fail. This goal can only be achieved by those willing to work hard to achieve it.

Before getting started, face any doubts about your ability to succeed and eliminate them.

Get rid of your questioning, fears, and wondering.

You need to decide what you want to achieve, then you need to create a plan to get you there, and finally, you need to push yourself to achieve your goals.

If you can start asking “when can I reach this goal” instead of “will I reach this goal”, you will succeed in gaining huge muscle mass.

That is decision that you have to make; I can only show you how to get there. The choice is yours, and yours alone to make.

Believe in yourself.

If your mind is made up, I can show you the path.

By Don Demarco. Don is an amateur bodybuilder and fitness coach. He shares bodybuilding secrets learned over several years at Men’s Workout Heaven Tired of paying for expensive personal trainers? Here is a FREE Muscle Building course that covers everything you need to know. Men’s Workout Videos

Technorati Tags: bodybuilding, build muscle, build muscle and lose fat, cardio, fitness, gain weight, men's workout, sports

Because of this, thigh exercises are quickly becoming an important part of exercise regimes, especially for women.

However, there are several things that you should be aware of before you begin using thigh exercises to trim away the fat from your thighs.

For women especially, the thighs are one of the first places that weight gain occurs.

Unlike men, the thighs are a prime target for this excess weight gain because of the female anatomy.

If you are in need of thigh exercises to remove this fat, you may need to adjust your diet to ensure that you are eating properly.

Eating healthy is the most important thing that you can do for yourself.

While thigh exercises will tone the muscles of the thigh and encourage weight loss in this part of your body, thigh exercises alone will not help.

You need to solve the problem of your weight gain and promote weight loss through how you are eating.

Exercise is known to be an ineffective way to lose weight.

Many women will become frustrated as they try to lose fat from their thighs and fail.

This Is because thigh exercises do not burn nearly enough fat to counter the weight gain you are doing from eating poorly.

If you want to see your thigh exercises become effective, you also need to change your diet.

If you have adjusted your diet to account for possible weight gain, thigh exercises can be extremely useful.

Exercising the muscles of the high typically works muscles in your back and knees as well.

This is really important in the overall health and physical condition of your lower body.

If you want to start conditioning yourself, thigh exercises are an extremely good place to start because of the fact that you do not just exercise your thighs.

When you start thigh exercises, it is important that you balance these exercises with other workouts.

Over time, your body will learn the exercise and adjust to it, severely lowering the effectiveness of the exercise.

You can counter this by creating a series of workout exercises that alternate and change how you exercise.

If you are switching between thigh exercises and arm exercises, your body will benefit a lot more.

Every time you exercise, you should change the number of repetitions and sets you do, as well as change the order you do them in.

This will ensure that you are making the most of your thigh exercises and time spent working out.

Here is the best book on personal trainer certification and become a personal fitness trainer.

Technorati Tags: abdominal, abs, aerobics, cardio, exercise, fat, fitness, gym, lose weight and gain muscle, men, muscle, nutrition, personal training, sport, weight loss

Feeling less energy after you hit 40? This is the metabolism as it begins to slow down. There are ways to counteract it. However, the feeling of less energy can lead to a loss of motivation, especially with women. They struggle with this more than men. The reason is the pressure women have to look good.

Fitness over 40 requires determination, a healthy diet is paramount. Too much high calorie intake only adds to the mid-life tire. Dont contribute to the bulge by eating the wrong foods. Balance your diet and eat meals consisting of more fruits and vegetables and just a little of everything else.

One important cycle to understand is how eating helps or hinders the metabolism of the body. Some foods may produce energy affecting the body more quickly than others. Some foods may feel heavy and bog you down. If you eat too much, then you feel more tired. So eat less per sitting, but have more sittings.

Jump start your metabolism with exercise. First stretch your muscles. Warm up your body with some walking. You can do light exercise, but do it for 30 minutes. It can be a walk with your dog, but do it daily.

Look, the important thing is to do some basic, light aerobic exercises. Aerobic means heart and lungs. That means your heart rate increases and you have to breathe harder to increase the oxygen. Start a routine of going for a walk 4 times a week.

What holds diet and exercise in balance is massage therapy. Massage helps to soothe the body and release toxins. Remember, you are feeding your body with your diet. Exercise is the burning of the energy. Massage therapy is the soothing and healing of the body. Preparing it for its next round.

Most people over 40 do not think to add massage therapy to their routines. The main reason is convenience. A massage chair can be an integral part of fitness over 40. It provides unprecedented convenience as it is available when you are. Massage chairs provide a number of therapies can help improve your flexibility, range of motion and attitude.

Massage chairs have a variety of treatments in addition to massage therapy. You can find heating elements, stretching systems and even music players. You can apply heat to specific areas of your body to reduce swelling and increase blood flow. Increase your range of motion with a lower body stretch. Or run these in combination as you relax to soothing music.

Does fitness over 40 need to be all bad? Of course not! It is all about balance. Start a routine where it just isn’t all no pain, no gain. Massage chairs therapy is a great way to recover and bring out the best. Yes, you have to work harder, but why not also work hard on recovery. This is the way to balance your body and get it in peak performance.

The triad of diet, exercise and massage chair therapy is the secret to staying fit over 40. Eat healthy and often with smaller portions. Perform light exercise a minimum of 4 times a week for at least 30 minutes. Let your body recuperate with soothing massage chair therapy. Why not have it all after 40!

Keep your body in the best shape even if you are over 40 with a Massage Chair. Help increasing your recuperation from workouts both mentally and physically with daily use of massage treatments. Check out our full range of Massage Chairs from the the best manufacturers including Omega, Sanyo and Panasonic. See why these companies are the best.

Technorati Tags: alternative health, build muscle and lose fat, cardio, diet, exercise, fitness, health, lifestyle, massage, nutrition, supplements, workout

Duration : 0:1:44

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Duration : 0:2:47

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Duration : 0:1:40

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Duration : 0:1:47

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