Seated Dumbbell Curls biceps

Starting Position Sit on the edge of a flat bench with your arms at your sides, a dumbbell in each hand. Now get ready to focus on flexing your biceps take a deep breath and begin. Dnn 'i lean back or forward as you lower the weights. This cuts down on the amount of work the biceps are doing. Dnn 'i lean back or forward as you lower the weights. This cuts down on the amount of work the biceps are doing. The Exercise With your palms facing forward, curl both arms, lifting the dumbbells toward...

Myth A certain number of sets and reps gets the job done Fact Highintensity effort produces the best results

Let me say right here that everyone can benefit from even the most casual weight-training program. Any amount of resistance exercise, no matter how small, can improve your overall health, help you burn calories, and even improve your mood. Regularly training with weights is a very enjoyable activity that can help build anyone's self-esteem. I'll say it again any exercise is better than no exercise. But, if your goal is to make a significant transformation, you're going to have to focus on...

Myth Muscles grow while youre working out Fact Muscles grow while youre resting and recuperating

As I alluded to earlier, an intense weight-training workout is just the spark the real magic happens later, not while you're working out but while you're resting. With that in mind, let's take a closer look at what we really want to happen during a weight-training workout. During the workout, we're trying to slightly damage the muscle fibers by overloading them. I don't want to get into a bunch of complicated anatomy and such, but when you work out with free weights properly, you cause...

Myth Eating right means three square meals a day Fact Eating six nutritious meals a day is the right way

Okay, so now you know why starving yourself does not work and that eating isn't just allowed, it's a must. The next myth that stands in the way is that three square meals a day are all you need. I don't know exactly where that idea of three is best comes from, but it wasn't the way our ancestors ate. If you look at how humans evolved, you'll see our long-lost relatives were frequent feeders, not bingers. It's revealing to take a look at the animal kingdom and notice the relationship between...

Practice the Universal Law of Reciprocation

To make the transformation in your life that you've now decided to make, sometime during these 12 weeks, you're going to need support. I believe the best way to receive it is to give it. That's called practicing the Universal Law of Reciprocation. If you've never heard of this law, you're not alone, even though it is the oldest rule in the book. It's at the center of virtually every religious, moral, and ethical system in the world. But it's missing from many of our lives, and this lack can...

The 20Minute Aerobics Solution

If you're like most people, you've probably done some, or maybe a lot of, aerobic exercise but haven't noticed too much of a difference. And the prospect of doing more isn't very appealing. After all, if those long, boring, unfocused exercise routines the type that so many millions of people conduct, week in and week out worked, why do so darn many overweight women and men who take part in all those aerobic classes, month after month, look exactly the same now as they did a year ago Wouldn't it...

Side Raises shoulders

Starting Position Stand upright, with your feet about shoulder width apart and your arms at your sides. Hold a dumbbell in each hand, your palms turned toward your body. It's important to keep your palms turned downward as you lift the dumbbells so your shoulders, rather than your biceps, do the work. The Exercise Keeping your arms straight, lift the weights out and up to the sides until they are right about level with your chin, and hold 'em there for a count of one. From this position, lower...