Body Building Equipment

Feel free to use this article for your web site or e-zine as
long you include the author bio and make sure all links are live
and working. Please don’t change anything in the article. It
will also be awesome if you let me know if you use the article
and where. I wish you the best success if you use my article.
This article is copyright protected by Nature Boy Bodybuilding
2004. Thanks so much! Kevin the Nature Boy.

Start of article.

Fitness Woman. Do you need a reason to get fit?

Oh what a shift! Death and disease from tobacco is being
replaced with obesity related diseases. This according to recent
study of trends. Heart disease has become the number one killer
of women. Obesity from inactivity and very poor eating habits
are killing not only women but men also. More children and
teenagers are becoming overweight and diabetic. In this article
we will concentrate on women and obesity.

First, lets look at the nutrition part of the growing dilemma.
Fat from deep fried foods, bad cuts of meat and fats added in
cooking compounded with sugar laded foods are the biggest
culprit of the expanding waist. Start replacing that donut with
an orange or apple. Eat chicken breast meat instead that fat
laden bratwurst. Replace the potato chips with lite popcorn for
a salty snack. There are web sites that you can check out that
will help you in this area. Don’t be taken in by some magic pill
or potion to help you lose the fat. Cleaning up your eating
habits is the best way. Generally the less processing the food
went through the better it is for you. Example would be, an
apple alone is better for you than apiece of apple pie.

Let’s get active! Now let us touch on the lack of exercise and
obesity. Do you have to train for a triathlon to get into shape?
No. But you do have to increase your activity part of your
lifestyle. Simple steps like getting off the couch while
watching TV and taking a walk. Parking in the back part of the
parking lot at work to increase walking distance. You don’t
really need fancy equipment just to lose a few pounds. Just
determination. Or maybe you would like to start Fitness Walking.
An excellent low cost workout. You are saying to yourself “what
is the difference between walking and Fitness Walking?” With
Fitness Walking you pace yourself fast enough to elevate your
heart rate. When you reach your targeted heart rate, you are at
optimum fat burning. Basically you need a higher quality walking
shoe and a program to follow. Or maybe join a yoga or Pilates
class. What ever you think you would like to do and stay at it.

The fact of the matter! Women may reduce breast cancer 25% to
35% with reasonable exercise. Again you don’t have to train for
a triathlon to receive the benefits. Drop the extra weight by
watching your diet and becoming more active in your lifestyle.

Jeopardizing your health is the last thing Nature Boy wants.
Please check with your doctor before starting a fitness program.
We want to make this a healthy start to a better lifestyle.

About the author:
Author Bio: Kevin Doberstein has been a natural bodybuilder for
the past 25 years. 15 years as a gym owner in Northern
Wisconsin. Kevin enjoys walking on the Ice Age Trail in northern
Wisconsin with Charliee the Wonder Dog. For more articles about
bodybuilding, Fitness Walking, nutrition and a Fitness Walking
program you can visit his site and join his newsletter at
www.nature-boy-bodybuilding.com. You can contact him at
natureboy_bodybuilding@hotmail.com.

Takes Just 13 Minutes…

Most people who want to burn off some excess pounds and tighten
and tone their bodies simply don’t have 2 hours each day to
spend in the gym performing the bodybuilding style workouts that
most “fitness experts” recommend. Plus, these workouts consist
of exercises and techniques that do not exercise the body in the
way it is normally used so they end up building a somewhat
unusable strength. In my opinion, most people, unless their main
objective is body building, shouldn’t perform the traditional
style workouts While I do still believe that machine and free
weight strength training is the best choice for body building,
it is NOT the best choice when it comes to general fitness goals
like strength, flexibility, endurance, etc. I don’t know about
you, but I can barely fit in 15 minutes for exercise let alone 2
hours… and I personally am not interested in muscle size alone
(which doesn’t mean strength and usually leaves you stiff and
inflexible)! I’m sure your schedule is probably the same. The
good news though is you don’t have to… you can burn fat,
increase flexibility, build unbelievable strength and endurance,
reshape your body, and build a level of fitness that is truly
functional. I want to share with you a workout that I do
personally that delivers a great combination of strength,
flexibility, cardio and muscular endurance, and fat burning.
WARNING: The following workout will not only surprise you, but
it will likely go against everything you ever thought to be true
about fitness. Also, it is recommend you consult your physician
before beginning any exercise program. Are you ready? Good, here
it is: The following exercises should be performed with little
or no rest between and you may need to adjust the number of
repetitions or time depending upon your current fitness level. ·
Jumping Jacks –1 minute · Bodyweight squat (one-leg squat for
advanced) – 15-20 reps · Push-ups (slower reps for advanced) –
as many reps as possible · Kick butts (jog in place and kick
your rear with both heels) – 1 minute · Hamstring floor bridge
(use swiss ball or one leg for advanced) – 15-20 reps · Superman
(lying on stomach w/ arms out to side, lift legs and chest off
floor) – 15-20 reps · High knees (jog in place lifting knees as
high as possible) – 1 minute · Stationary lunge – 15-20 reps ·
Torso rotations wists – 20 reps each direction · Side
bends/reaches – 20 reps each direction · Mountain climbers – 1
minute (if you can J) · Wall sit – as long as you can hold it ·
Dips (use chair/bench/stairs) – as many reps as possible There
you have it… sounds easy, right? That couldn’t possibly do
anything, right? I personally challenge you… try it… no, try it
right now! Drop what you are doing and give it a shot and see
for yourself. If you find it a bit easy, which I doubt, perform
it 2-3 times thru without rest. This workout will deliver more
usable fitness results and benefits than any traditional gym or
health club workout. Now, you can of course implement this type
of workout in the gym and make it even better, but the beauty of
this is you can do it anywhere! Also, this is just one example
and as you can imagine, there thousands of other exercises you
can add or replace… I actually recommend switching the exercises
every 2-4 weeks or even better is to put together 3 or 4
different workouts and then rotate them. If you are not familiar
with one of the exercises just replace it with one you know that
works the same part of the body. You can also learn all of these
exercises along with dozens of others in my soon to be released
video which will consists of several workouts like this that you
can do anywhere to build and maintain awesome levels of fitness,
even workouts with dumbbells, swiss balls, medicine balls, and
more… watch for it in coming months.

About the author:
Jesse Cannone is a certified personal trainer and author of the
best-selling fitness ebook, Burn Fat FAST. Be sure to sign up
for his free email course as it is full of powerful weight loss
and fitness tips that are guaranteed to help you get the results
you want. http://www.guaranteed-weightloss.com

The aim for beginners to weight training must be to lay the
foundations for the intensive workouts that their bodies will
eventually be subjected to. Obviously successful bodybuilding
involves bringing together disparate elements such as nutrition
and rest but choosing the right exercises is crucial. In this
article we’ll outline the dumbbell exercises that will enable
new bodybuilders to develop the general strength and body
conditioning needed.

Initially beginners should aim to complete two sets of ten to
twelve reps but after a few weeks, when you have developed
sufficient control and basic strength, experiment with one set
of six to eight reps to failure. This will maximize your muscle
growth and give you the impetus to move on to the next stage of
development. Before long you’ll find the use of this single
piece of equipment restricting, so later in this series of
articles we’ll pull together a muscle boosting program that
utilizes other equipment to take you to the intermediate level.
In the meantime, get to work with these exercises in order to
get used to working your muscles.

Start off training four days per week and work body parts on the
following basis not forgetting to incorporate rest days:

Day 1 – Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 – Quads, Forearms, Calves

Day 4 – Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over
row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise

About the author:
Rick Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at
all levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.