I want to start working out at home and with free weights!
I need a really good workout for my upper and lower body to create strength and great physique. I want to workout at least 4 times a week and have it split so one day upper next lower and so on. If someone could tell me exercises for my arms chest legs and back or all the major muscles. Any help would be greatly appreciated!
Best answer:
some free weight ones that I do for my arms and chest would be great for you. It's actually called the "killer chest workout." First you do as many push ups as you can. As soon as your done with that, lay on your back and grab the weights in each hand and bring them together right over your chest (like your clapping using your whole arm). Then stay on your back and use the weights like they're a chest press bar. That's a good one for the chest.
For arms, do some curls. You don't really need heavy weights, its more about the form. Just hold them at your sides and slowly bring them up while rotating your arm. (so that the length part is parallel to your body at first and then parallel to your chest to finish.) That's good for biceps. For triceps, grab one weight and hold it with two hands above your head. Then lower the weight behind your head and repeat. You could also lean over a chair and lift them weights backwards (like if you were trying to punch someone behind you).
I don't usually use free weights when lower body training but you can tone your core muscles. Stand up and grab a weight and hold it at your abdominal. Then rotate your upper body while keeping your legs as still as possible. For your legs, you can do lunges while holding the weight in the same position. Just lunge forward with one leg and dont let your knee hit the ground. Then step with the next leg. This will give you a great workout.
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Essential Features of a Good Weight Loss Workout Program
Article by Brian Louden
Essential Features of a Good Weight Loss Workout Program
There are several weight loss workout programs available in the weight loss industry today. So much so, that if you are new to the entire "weight loss" thing then you might feel like a kid in the candy store when it comes to choosing one for your specific needs.
A good weight loss workout program will essentially involve an optimum combination of regular exercise and a healthy diet plan. Exercise is perhaps one of the best hobbies which one can ever develop since it is so essential for the regular upkeep of the entire health. Several diseases will never come within a one mile radius of your body if you just keep pumping iron on a regular basis. This in no way means that you have to go for extremely strenuous exercises for the regular upkeep of your health. There are several combinations of exercises which can be utilized without stressing your physique.
Regular exercise regime reduces the possibility of type 2 diabetes and coronary diseases in addition to lowering your blood pressure and maintaining your body weight. Several studies have concluded that people involved in regular exercise are less prone to stress and are able to handle adversity far better. Even simple home workouts like a treadmill workout can boost our energy levels to magnificent limits and you will feel the difference all day long.
A good weight loss workout program will inevitably cater to your personal needs and weight loss goals. There is no such thing as a "One size fit all" solution when it comes to losing weight in a natural manner. Every individual is different with different health history and hence you must approach the trainer provided by your weight loss workout program. There is no need to hide anything related to your health history, from your trainer. Do tell him about your past weight loss attempts no matter whether you failed or succeeded while pursuing them. In case you failed then do tell him the reason you feel might be the culprit for the same. All this information is invaluable for him so as to give you a clear cut weight loss plan to follow.
Most of the excellent weight loss workout program also gives you an important measurement known as the Body Mass Index or BMI. This index is basically a ratio of your weight (In pounds) to your Height (In Inches). For a healthy person the BMI is between 18 and 25. In case your BMI is between 25 and 30, then you can consider yourself to be overweight. Most people joining a weight loss program for the first time usually fall into this category. In case your body mass index is between 30 and 40 then you are suffering from obesity, which is a medical condition. For an obese person, it will be better to consult a doctor before coming to gym. This is because; a doctor will be in a better position to asses your condition and hence will recommend you appropriate exercises before you think about coming to gym. In case your BMI is over 40 then you're an extreme case of Obesity known as Morbid Obesity. If this is your condition then you are in urgent need of professional help and you must get it at once.
If you're just overweight and are mentally prepared to come to gym then you can also add a few strength training exercises to your schedule. This is particularly helpful for developing fit muscles and leaner body. This kind of workout also increases your metabolism which in turn leads to better digestion of your food even after you have left the gym for long durations. Your trainer from the weight loss workout program will be in a better position to guide you in this regard.
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