Most sedentary people are either overweight or obese; two-thirds of Americans fall into these two categories. To lose weight, two things must happen. One, eat a healthy low-calorie diet; two exercise. But the exercises must be at a moderate level and a mix of cardio (to burn calories and reduce bodyfat) and strength building (to build muscle and keep an increased burn of calories in the future). 1) Cardio - Overweight people generally have bad knees so high-impact exercises like running, tennis, etc. are usually not good choices. Instead focus on low impact sports like cycling, elliptical trainer and swimming. Set a goal of 150 minutes per week of cardio training at a moderate level; however when first starting out, do what you can until you are tired. Increase the number of minutes of
The Barbell Squat Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.
The Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward. The Incline Dumbbell Press The Incline Barbell Bench Press Dumbbell Bench Press for better chest activation. The dumbbell bench press is one of the most classic chest exercises yo