The 15 Minute Total Body Resistance Band Workout

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In my opinion, the most underrated workout equipment are resistance bands. Some people pay hundreds, even thousands of dollars each year on gym memberships when practically the same results can be achieved using an inexpensive resistance band.

Here’s a total body workout you can perform in about 15 minutes. If you aren’t accustomed to using resistance bands, you’ll need to take time during this first workout to adjust them properly in order to feel the proper resistance. I recommend using a band with medium tension. It’s better to use a band that’s too long than one that is too short because with a long band, you can always increase the resistance by the placement of your feet. If you use a band that is too short, it may provide too much tension which could cause injury.

Okay, here’s the workout. Be sure to stretch before and after the workout.

Shoulders – Upright Rows
With one foot in front of the other, step on the resistance band using your forward foot. Make sure the tension on each side feels even. With arms in front, holding the band handles with hands together, lift both hands simultaneously up to your chin. Inhale when the arms are extended down – exhale when arms are extended upward. Repeat for a total of 10 to 15 reps.

Biceps – Standing Curls
With feet shoulder-width apart, step on the bands with both feet. Be sure knees are slightly bent and each side of the band has equal tension. With arms at your side and palms facing forward, curl the arms up toward your shoulders as far as possible. Drop the arms back to the first position slowly. Be careful not to move your elbows to the front and back. This will ensure you get the maximum benefit from this movement. Inhale when the arms are fully extended – exhale when they are pulled in toward your shoulders. Perform 10-15 reps.

Triceps – Standing Triceps Extensions
With one foot in front of the other, step on the band. Be sure the band’s tension is even on both sides. Lean forward toward your front foot. With arms at your side, holding the band handles with knuckles facing to the front, extend the arms to the rear. Keep the elbows stationary during the entire movement. Perform 10-15 reps.

Back
Wrap the resistance band around a sturdy object such as a tree, stairway bannister, deck railing, etc. You should be facing the object and the bands need to be at the height of your torso, parallel to the ground or floor. Get the picture here? Stand far enough back so the arms are fully extended when gripping the band. Simultaneously pull both arms toward your torso. Increase the tension by stepping back – lessen tension by moving closer. Inhale when the arms are extended and exhale when they/re close to your body. Perform 10-15 reps.

Chest
After the back exercise and with the band still around the sturdy object, go right into this movement by simply turning around and begin pushing the arms out simultaneously to a full extension. Step forward to increase tension – step back toward the object to reduce tension. Inhale when the arms are close to the body and exhale when they are extended. Perform 10-15 reps.

Legs
This is the only exercise you’ll perform without resistance bands. For this movement, I recommend doing lunges. They work the entire legs and the buttocks. To perform this movement, place feet together, then step forward with the left leg and bend it to a 90 degree angle. Repeat with the right leg. Place your arms out to the side if needed for balance. Inhale when extending each leg – exhale when feet are together. Do 5-10 reps (lunging with both legs counts as one rep).

Repeat each movement 2X for a total of three sets. That’s the complete workout! If you don’t stop rest, you should easily be done in 15 minutes or less. No rest between movements and reps will also keep your heart rate elevated which means you’ll burn more calories.

To make this workout even more effective, changeout the movements with different ones. For example, do pushups in place of the chest movement above. This will keep the muscles engaged and confused providing you even greater results.

*Disclaimer: As with any exercise routine, consult with your doctor prior to beginning any exercise regiment. Perform the above exercises at your own risk.

How to Lose Water Weight

People that need to lose water weight generally don’t have a lot of extra weight to lose. They may only need to get rid of 5-7 pounds. While this may not sound like much, for individuals looking to lose it, it could be huge. Fortunately, it is not incredibly difficult to lose water weight if you know what you are doing. I will provide you a few good tips in this post.

Individuals that have water weight may appear to be bloated around the abdomen area and perhaps puffy on other parts of the body such as their wrists and ankles. The extra weight may be more of a nuisance then anything else.  People dogged by it, in most cases, won’t have to worry about going on a full scale diet that would require them to significantly cut back on calories or do a lot of exercising.  In most cases, tweaking their diet and engaging in a little exercise will do the trick.

One of the easiest ways to lose water weight is simply to drink more water. When we are dehydrated our body holds on to the water.  Subsequently, your face may be puffy as well as your hands, ankles and wrists as water is retained.  Therefore, the first thing that you should start doing is drinking more water. Typically between 8 and 10 glasses a day is recommended.

For many people, drinking water is difficult largely because there is no taste to it.  A number of individuals, especially Americans, prefer their drinks to be carbonated and sugary. Because water doesn’t fit the bill, it is often not consumed as much as it needs to be.  Our bodies consist of about 70% water, so it is vitally important that we drink enough in order for our bodies to work optimally. Unfortunately, many times this is not the case.

One way to make it much easier to consume enough water is to either carry around a water bottle. Keep it with you and fill it up with water as needed. If you have it on hand and you get thirsty, you will likely take a swig from it instead of buying soda or juice.  You can find water bottles at your local grocery store most any department store.

You may also want to a flavor the water a bit so that it is more appealing.  Lemon works great.  Fresh slices of lemon or the prepackaged juice are both good options.  There are also powders that you can add to your water that can give it some flavor.  They may also have some added benefits such as nutrients.  All of these things are good options for people who don’t like the taste of water.

You may also use a diuretic to get rid of extra water.  Green and black teas are good options for that. They are also very inexpensive to purchase and you don’t need a prescription from your doctor.

Exercising is also a fantastic way to get rid of water weight.  When you exercise you burn fat and release water through sweat.  Exercise is free and you can do it whenever it is convenient for you making it pretty ideal.

Complete Guide to Losing Weight in the Stomach

My latest ebook is now available for download on Amazon’s Kindle platform. I wrote this guide for people seeking a sustainable, natural plan that targets the abdominal area. I’ve had my own personal battle with stubborn belly fat, so I understand the frustration of trying to lose it. I have discovered the best way to lose weight in the stomach is to follow a healthy, low-fat diet along with aerobic and anaerobic exercises.

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If you’re tired of fad diets that don’t produce long-term results, give this plan a shot. It’s concise, so it’s a quick read and contains everything you need to start losing weight tomorrow. Grab your copy today here: A Complete Guide to Losing Weight in the Stomach Area.

How to Lose Weight Naturally

Some people who need to lose weight are not interested in taking diet pills or consuming special shakes and weight loss powders. Instead, they would prefer to take a more natural approach. Honestly, this is the best choice in many cases but not all. Sometimes it’s necessary to use supplementation in order to lose weight. This might especially true for persons that are extremely overweight, have a difficult time with will power or who need to lose weight fast because of some medical procedure or upcoming special event.  Although losing weight in this way might be effective, it is not necessary. Losing weight naturally is generally healthier and works just as well.

To lose weight a person needs to figure out why they are overweight in first-place. Many times there may be emotional, spiritual or physical problems that need to be addressed.  It will likely be that only after this has happened, a person will be able to stay focused and consistent enough to stay on a diet plan and lose weight. Therefore, it may require some introspection and personal work before a person is ready to begin a diet.

Once the personal stuff is addressed, an individual needs to come up with a plan, sets goals and then come up with some rewards for when they meet those goals.  Their weight loss plan should require then to consume a balanced diet, exercise and lift weights (body bearing ones are fine as well).

A balanced diet consists of eating plenty of lean protein such as fish and chicken as well as lots of good fats, vegetables and complex carbs.  Fruit should also be eaten but in limited quantities.  A person should avoid white sugar and flour most times.  It is okay to splurge every now and or to eat foods that aren’t necessarily good for you in small amounts.  It is only when we eat too many that we have problems.  However, please not, when you begin eating a lot of simple sugars and carbohydrates you start to crave them and a cycle starts that is difficult to break.

Exercise will also be important if you are interested in losing weight naturally.  If you attempt to get rid of those unwanted pounds without exercise, you will only burn muscle and not much fat.  This will leave you flabby. Muscle helps to burn calories.  Fat doesn’t burn anything. While it does have some uses, it won’t help you become thinner.  Therefore, it is important that you exercise. Consider jogging, walking, using the elliptical machine, swimming or participating in some type of group sport like basketball or flag football.

Strength training is also excellent for persons who want to lose weight naturally. It allows you to a build muscle and reduce fat. You don’t have to worry about looking like a bodybuilder (but you can if you want to).  Therefore, women should not be afraid of weight training because it can help them become toned and trim but not buffed.

If you want to lose weight naturally it is also important to consume decent portion sizes, cut back on desserts and fried foods. Also, carefully track what you are eating and build yourself a support system so that you do not give up when you are tempted.