Two Great Exercises For Great Looking Pecs

 Here are two of my favorite exercises for building great pecs.  Dumbbell chest presses and dips really strengthen and shape your chest.

Dumbbell Chest Press-Start

Dumbbell Chest Press-Finish

The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders. Pick-up a dumbbell in each hand, and sit on the end of a bench. Place the dumbbells end-up on your knees, then lay back on the bench and position the dumbbells chest height at your sides. This is your start position. Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.

Dips target the lower portion of the chest muscles and also the triceps. Use the weight assisted dip machine. Grasp the bars, lean forward and lift your chest high. This is the start position. Slowly lower yourself down until the back of your arm is parallel to the floor, and then press up to the start position. Inhale as you lower yourself and exhale as you press up to the start position. On this exercise, do as many repetitions as you can for each set. If you can’t do your body weight, use the weight stack for assistance.

Dips-Start

Dips-Finish

Do Your Cardiovascular Exercise In Your Target Heart Zone

Image via WikipediaPeople often ask me what's the best equipment to use for cardiovascular exercise. My standard reply is any equipment that raises their heart rate and keeps it in their target heart rate zone. The next question I get is, what is my target heart rate zone? To which I reply, if they are going to spend 30 to 45 minutes on a piece of cardiovascular equipment they should know at what intensity level they should be exercising to get the most out of their workout.

In this post I will take the mystery out of explaining your target heart rate, so you can get the best results from your cardiovascular workouts. A brief explanation of how your body responds to exercise will help you understand how to do your cardio in a manner that is most efficient in helping you to burn body fat and firm-up.

Your body has two basic ways of generating energy for your muscles in response to exercise. One is by a method in which your body uses oxygen to burn calories to provide fuel to your exercising muscles. In this method your body is most efficient in burning stored body fat because fat must have oxygen present to be converted into energy to fuel your muscles. Activities which cause your body to use this method to generate energy are called aerobic. Examples are brisk walking and slow running. When you are doing activities such as these you are exercising in the aerobic zone.

The other method which your body provides fuel to your muscles is without the use of oxygen. In this method your body primarily uses carbohydrates that are stored in the muscle to generate energy. Activities that require a quick burst of energy such as heavy weight lifting and sprinting requires your body to use this method. Activities that causes your body to use this energy production system are called anaerobic exercises.

Knowing which energy system you are using when you exercise is important if you want to maximize fat burning. In my fitness program I do strength training in the anaerobic zone to build and maintain muscle and I do cardio in the aerobic zone to burn fat.

When planning your cardio exercise program design it around the following three concepts:

Frequency – I recommend you do at least 3 sessions of cardio each week but no more than 5. This is ample exercise to realize the health benefits, and burn body fat while giving your body maximum recovery time to build and maintain your hard earned muscle mass. I personally do 3 to 4 cardio sessions per week as a part of my fitness program.

Intensity – I suggest you do your cardio exercise in the range of 60 to 80 percent of your estimated maximum heart rate. This is called your aerobic zone and is where your body is most efficient at burning fat as fuel. Anything above 80 percent of your estimated maximum heart rate is going tap into your anaerobic energy production system which means you stop using stored body fat to feed your muscles.

Use the following method to calculate your estimated maximum heart rate and your aerobic exercise zone. Take the number 220 and subtract your age. This is your estimated maximum heart rate. Now take 60 percent of this number to get the lower end of the range of your aerobic zone and 80 percent of this number to get the upper end.

For example, I am 51 years old so my estimated maximum heart rate is 220 – 51 = 169 beats per minute (bpm). Therefore, the lower end of the range of my aerobic zone is 169 bpm x 60% = 101 bpm and the upper end of my aerobic zone is 169 bpm x 80% = 135 bpm. So when I do my cardio exercise I do it at a heart rate in the range of 101 to 135 bpm.

The easiest the way to see if you are staying in your aerobic zone is with a heart rate monitor. If you do not have access to a heart rate monitor you can use the following method to check your heart rate and stay in your aerobic zone. Take the lower and upper range numbers you calculated above and divide them by 4. This is your 15 second heart rate count. Then periodically during your workout stop and check your pulse for 15 seconds to see if your heart rate falls between the 2 numbers you just calculated.

I’ll use my example again. The lower and upper ends of the range of my aerobic zone is 101 and 135 bpm respectively. Therefore, my 15 second heart rate count is 101bpm / 4 = 25 for the lower end of the range and 135 / 4 = 34 for the upper end. Thus, when I’m doing my cardio and I stop to check my pulse for 15 seconds and the number I get is between 25 and 34 I’m in my aerobic exercise zone. This is the intensity range that my body is most efficient in burning fat for fuel to provide my muscles the energy to exercise.

Duration – It is my observation that you get the most benefit from your cardio program when combined with strength training if you do between 30 and 45 minutes 3 to 5 days each week. Do the 30 minute sessions after strength training and the 45 minute sessions on the days you do not weight lift.

Design your cardio exercise program around the three principles above and you’ll see a real difference in the way you look and feel.

Two Great Exercises To Develop Strong Sexy Shoulders

Arnold Press- Middle

Arnold Press - Start

Whether you are male or female you always look sexier with strong sculpted shoulders.  Here are two basic exercises that will strengthen and develop your shoulders.

Arnold Presses

Arnold Presses made famous by Arnold Schwarzenegger strengthens and develops your shoulders.  This is one of my favorite exercises.  Use a bench that has a back support to do this exercise.  Sit upright, hold a dumbbell in each hand close together at nose height with your palms facing in.  This is your start position.  Rotate your palms forward while bringing the dumbbells back to your ears and press the dumbbells overhead until your arms are fully extended.  Now, bring the dumbbells back down to ear level and return to your start position.  Exhale as you rotate the dumbbells forward and press up and inhale as you bring them back to the start position.

Arnold Press - Finish

Lateral Dumbbell Raises

Following Arnold Presses, I do lateral dumbbell raises to sculpt my shoulders.  Start by holding a dumbbell in each hand in front of you.  Position your feet shoulder width, slightly bend your knees, and hold your chest high.  This is your starting position.  Bend your elbows slightly and raise your hands out to your sides about shoulder height with your palms facing down then return to your starting position.  Be careful to that your forearm and your elbow at the same level at the finish of this movement.  Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start.

Lateral Raise - Finish

Lateral Raise - Start

I recommend beginners do 2 sets of 10 repetitions of each exercise and those more advanced do 3 sets of 10 repetitions of each.  Remember to use a resistance with which the last 3 repetitions are difficult to complete.  Add these two movements to your fitness routine for strong and sexy looking shoulders.

Two Great Exercises To Strengthen and Tone Your Legs And Butt

Spring is just around the corner, so now is the time to get ready to look your best.  If you want your legs and backside ready for the upcoming spring and summer wear, the leg press and step ups are two exercises you need in your fitness regime. 

Leg Press - Start

Leg Press - Finish

The Leg Press

The leg press is one of the best exercises for overall strength and development of your legs. First sit in the seat and position your feet about shoulder width and chest height on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (be careful that your lower back is pressed firmly against the back you the seat). With your feet flat slowly press upward until your legs are fully extended but short of lockout. Slowly return to a position to where the weight almost touches the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Again, you will have to experiment to find a weight with which the last three repetitions are difficult to perform

Step ups, Start

Step ups

Step ups are great for developing and shaping your butt. With this exercise you will do ten repetitions on one leg followed by ten repetitions with the other. Hold a dumbbell in each hand and position yourself in front of a bench. Place one foot flat on top of the bench positioning you body to make a right angle at your knee. Start with your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to your starting position. Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down.

Step ups, Finish

 For best results, I recommend that you do 3 sets of 15 repetitions on the leg press, followed by 3 sets of 10 repetitions each leg on the step ups.  Use a resistance that the last 3 repetitions are hard to complete.  Do these two exercises once every forth day and you'll be happy with the way your legs look this spring.

Lets Get Real About Getting Fit

As a personal trainer with over 17 years of experience in the health and fitness industry, I've seen the fad diets and the quick fix exercise programs come and go. I'm always amused at all the so called health and fitness companies trying to rake in all the money they can by taking advantage of people's new year's resolutions. It's almost like a show I saw a few weeks ago on the Discovery Channel about all the sea predators waiting for the annual sardine run when they can easily eat their fill.

The advertisements entice you with quick weight loss results and a toned shapely body. They get celebrities to endorse their products to encourage you that buying them is money well spent. I hope you don't fall prey to these predators of human emotions.

The reality is their are not any quick fixes to long-term weight loss and improved physical fitness. Losing weight and improving your fitness level is a lifetime commitment to a healthy lifestyle.

In my experience, a healthy lifestyle consist of a positive mental attitude, balance and moderation in your diet, and a regular exercise program. The good news is all of these things are in your control. They are all based on the choices you make everyday and the first choice is not to become a victim of the "quick fix predators."

Two Exercises That Really Tone And Shape Your Arms

Although we are in the midst of winter, warm weather is only a few months away. Now is the time to ramp-up your fitness program in order to look your best by this coming spring. Here are two simple exercises to tone and shape your arms just in time for short-sleeve weather.

Alternating Dumbbell Curls

The alternating dumbbell curl is one of the best exercises for toning and shaping your arms. It strengthen and develop the biceps -muscles in the front of your arms and forearms. Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high. This is your starting position. Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion. Slowly return to the start position, and repeat with the other arm. Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Triceps Press-Down

The second staple exercise to tone and shape your arms is the triceps press-down. Triceps presses strengthens and develops your triceps - muscles in the back of your arms. Find the rope that has a ball on each end, and attach it to the cable machine a little above your head. Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly. Grasp the rope tightly with your hands resting on the balls. Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest. This is your start position. Slowly press your hands down until your arms are fully extended and then slowly return to the start position. To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement. Breathing pattern is to exhale as you press down and inhale as you return to start.

To be most effective, I recommend you do 3 sets of 10 repetitions of these exercises 2 times each week (with at least 2 days between sessions). Use a resistance with which the last 3 repetitions are difficult to complete.