Beginner Workout Routine

When you first start out, you will know nothing about how to lift weights properly. Ample research is key if you want to build a solid foundation. Before you do any exercise, make sure that you research and find out how to perform it correctly.

Learn a few of the core exercises for the first 2 months before you try to learn the more advanced ones. Remember to keep your routine simple and to write everything down.

Step 1 – Write Down Which Body Parts On What Days

You want to write down which body parts you want to do and on what days. The list is :
1)Back
2)Legs
3)Chest
4)Biceps
5)Triceps
6)Shoulders

You Back, Legs and Chest are big body parts therefore you do NOT want them on the same days.
Next is to pick which days you want to work out. Two good splits are either Monday/Wedesday/Saturday or Tuesday/Thursday/Sunday.

Step 2 – Pick 2-3 exercises from each group below and keep doing them for the next 2 months

Chest

Flat bench press with bar or dumbells
Incline bench press with bar or dumbells
Decline bench press with bar or dumbells
Machine Flies
Dumbell Flies



Legs
Squats
Leg presses
Stiff Legged Deadlifts
Lunges
Machine thigh curl
Machine Hamstring curl



Biceps

Dumbell Curls
Barbell Curls
Hammer Curls
Preacher Curls
Seated versions for all 4
Concentration curls

Triceps
Dips
Close Grip Bench Presses
Skullcrushers
Tricep Kickbacks
Cable Tricep pulldowns
Cable Tricep overhead pulls



Shoulders

Military Press
Dumbell Presse
Lateral Raise
Front shoulder raise

Sample Workout

Monday:Chest + Triceps – 3 chest exercises and 2 triceps exercises
Wednesday : Back + Shoulders – 3 Back exercises and 2 shoulder exercises
Friday: Legs + Biceps – 3 Leg exercises and 2 bicep exercises

Consistency

You want to do 5 different exercises each day. For those 5 exercises, you want to do 3-4 sets of 8-10 reps. This will equate to 15-20 sets a day. Keep your workouts under one hour and try not to go over. Keep working out consistently and try not to miss a day. Once you start missing one, you will miss the next and the one after.

Miscellaneous Exercises

If you have time, you can do abs at the gym or at home. If you have extra time at the gym or can go an extra day, add in some abs and calves. If you feel that you don’t have time, there are some exercises you can do at home without weights.

Conclusion

Do these for atleast atleast one to two months so your body will get use to resistance training. Once your body adapts to the routine, you will want to switch it up and add in more advance techniques. Remember to write everything down and to be consistent.

Related Articles

How to build biceps
How to get bigger forearms
bodybuilding routines

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Biotest Hot Rox

Hot Rox is a very popular fat burner created by Biotest and was on the top sellers list for bodybuilding.com for a while. Hot Rox claims that it is a:

1) A unique fat loss phenomenon
2)more effective at burning off body fat than anything that’s ever been on the market
3)Hot Rox also increases protein synthesis and the natural production of anabolic substrates
4)metabolic benefits are sustained, around the clock, week after week, as long as you continue to take the formula

Ingredients

20 mg Thiamin – water-soluble vitamin of the B complex
20 mg Niacin – also known as vitamin B3
20 mg Panthothetic acid
50 mg Pyridoxal-5-phosphat
995 mcg B12
950 mg Hot Rox – Basically what this is “supposed” to do is increase the breakdown of fats in your body.

Should You Get Bio Test Hot Rox?

Well this product is somewhat on the expensive end and one bottle will last you one month. The truth is this works for some people but not everybody. When I took it, I felt nausea and wanted to puke. I tried the product out for a week and had the same effects before I gave it to my friend. When my friend took it and combined it with walking incline on a treadmill and weight training for a week, he actually shed all his fat. He went from about 14% body fat down to 8%. Trying this product is entirely up to you. If you do try it and feel nausea, stop right away and sell it back on amazon.com or ebay.

Conclusion

Taking Biotest Hot Rox will not magically melt your fat away. You still need to work out on a daily basis and have a good diet in order to lose fat. A good program to follow when using hot rox is to lift weights atleast 4 times a week and cardio 3 times a week. You can do cardio right after an intense weight lifting session and try to keep your workouts under 1 hour. For nutrition, try a carb cycling diet and for cardio, try some hiit. For more information on how to reduce belly fat, visit the homepage.

Lose Belly Fat

As of now, there is no scientifically proven way to spot reduce belly fat. When losing fat, you do not get to choose which area loses fat. As a result, there are more and more topical products coming out advertising that these products can spot reduce fat (take at your own risk). In order to naturally lose fat, it is a good idea to combine resistance training, cardio training and a healthy diet. One more thing to keep in mind is that doing 100 ab exercises won’t reduce your stomach fat. It might build up some ab muscles but in order for you to see them, you need to work off the fat covering it. Here are some tips to keep you started.

1)resistance training

In order to lose fat, you really need to lift weights. For the person who has never done much exercising in their life, they will head straight for the cardio machines thinking that it will burn all their fat away. Studies have shown that the more muscle you have, the faster your metabolism which means you burn more fat. By lifting weights, you will build up muscles and this will definitely skyrocket your fat loss progress. To get more of an idea of what exercises to do, read our article on exercises to reduce belly fat.

2)Hiit cardio

If you have already been doing cardio for a while and need something better and different, try HIIT (high intensity interval training) cardio. You can do this outside or on a treadmill. When doing HIIT cardio, all you basically have to do is have an interval of high intensity (running/sprinting) and a cooldown interval (walking/jogging). Read our article to learn more about Interval workouts

3)drink more water

Water is a very important when you want to lose belly fat. Try drinking atleast 8-12 glasses of water a day.

4)sleep

During an intense workout, your body breaks down your muscles. In order for muscles to grow and heal, you need to sleep. Try to sleep atleast 8 hours a day if possible. We know for most people this isn’t possible, but just try!

5)Eat More Lean Meats

We have seen a lot of people out there telling others not to eat meat if they want to lose fat. This is completely false because protein builds muscle. Try to increase your lean meat consumption and eat it with every meal.

6)Eat more Fiber

Eat as much fiber as you can. Fiber slows down the digestion of food which stops insulin spikes and makes your body use more energy to digest. This increases your metabolism which can help you lose your belly fat!

7)Tea

Drink more tea! Although the metabolism boost might not be as high as advertised, tea is still a healthy alternative to Dunkin donuts coffee with cream and sugar.

About Icon Health And Fitness

Icon Health and Fitness is the leading fitness retail company in the world. They have over 1 billion in sales with the Weslo treadmill being their low end treadmill models. Weslo treadmills are probably the cheapest treadmills on the market with prices starting from $129 to a little under $1000.

Cons

The problem with the Weslo line is that the treadmills are exactly what you pay for : cheap. They don’t have many of the functions that the more expensive treadmills have but if you are looking for just something to run on for a year or two, the weslo might be what you want.

Pros

Their treadmills are very affordable, have a pretty decent warranty on their motor (90 days, please double check), and are pretty sleek for something that cost under $1000. The best two places to order the Weslo are probably amazon and ebay where you can get it for even cheaper.

Conclusion

A Weslo is a very good option for somebody who is a beginner or somebody who only wants to use a treadmill for a year or two. On the other hand, if you are somebody who wants a treadmill with more functionality and more durability, you might want to buy something that costs over $1000. To learn more about how to reduce belly fat, visit our homepage. If you have used a Weslo cadence c44 treadmill before, please rate it at http://reviewmonkeys.com, a site dedicated to consumer reviews.

What Causes Cellulite?

Cellulite is a term coined for the lumpy fat you might see on the females thighs, butt, and sometimes abdomen. There are many causes of cellulite and some are:

1)Diet Some people eat too much fat, carbs, and too little fiber. A very unhealthy diet can increase cellulite.
2)GeneticsSome people are just unlucky and are predisposed to having more cellulite.
3)HormonesMany believe that estrogen, thyroid hormones, insulin, noradrenaline and prolactin are
part of the cellulite creation process.
4)Tight UnderwearSome underwears with tight elastics across the butt restricts blood flow which might be part of the

Exercises to get rid of cellulite

Basically, exercises stimulate blood flow and reduces fat which can reduce the appearance of cellulite. Cellulite is basically fat storage and if you can reduce fat storage, you reduce cellulite. You should combine both cardio (HIIT Cardio) with strength training for best results. These exercises were taken from our article about some of the best butt exercises.

1) Squats

Awesome exercise for your entire lower body. Not only will this build muscle for your legs, it will reduce fat storage, increase blood flow, and sculpt your butt.

For ladies, instead of putting the bar on your back, you can hold a dumbell in each hand and squat down. You can try this first without doing weights and when you become comfortable, pick up some dumbells that you can do 10 times and push for 2 more. Here are the videos:

With Weights

Without Weights

Some Tips To Keep In Mind
1)Try to point your toes out at 30 degrees instead of pointing it straight
2)Different things work for different people but we have found that wearing flat shoes help us keep our balance more
3)If your knees start to hurt in any way, stop immediately! You are probably doing it wrong therefore take off the weights and squat the bar to perfect your form.

2) Deadlifts

Deadlifts work your entire body and is something that shouldn’t be skipped. If you really want to burn fat and reduce cellulite, deadlifts are the way to go. For an article about how squats and deadlifts can help you build testosterone and reduce fat, read our article here : exercises to reduce belly fat.

Some Tips To Keep In Mind
1)Keep your back arched
2)Do NOT pull up with your lower back (this can cause serious injuries). Push up with your legs and squeeze up with your entire back
3)Also try squeezing up with your glutes (butt)

3)Lunges

Lunges work both your butt and your thighs. You are simply pushing up with your butt and thighs when coming up. Since most cellulite are in the butt and legs, this exercise should be perfect. Just remember to feel the burn in the butt and thighs! In the video, she talks about it putting concentration on your inner thighs but forget that part! concentrate on your butt by trying to actively push up with your butt muscles.

Tips
1)Make sure your knees are bending in the same direction as the direction of your toes
2)Make sure your knees never go past your toes
3)If your knees hurt in any way, stop Lunging! You are most likely doing it wrong so re-watch the video and change your form.
4)A good way to burn your muscles is to never go fully up. When you are going up, go only 90% and go back down. In this way, you are keeping constant pressure on your muscles.
5)If this is too easy for you, try holding dumbells on each hand, let your arms hang, and Lunge.

Cellulite Cream that removes cellulite?

We have seen a new cream come out called Cellulean which seems very convincing. When checking reviews, we found out that there were both reviews of people saying it worked and some where they said it doesn’t work. It might all come down to the working out factor but who knows.

Other ways to remove cellulite

Therapeutic methods – can cost hundreds per session and usually lasts more than one session. They basically massage you and try to increase blood flow but there is no solid evidence that these methods work.

Compression Garments

They basically compress your arteries and try to increase blood and lymph flow. Not sure if these work but if you are too lazy to work out, maybe you can give these a try.

What is the Acai Berry?

The berry is harvested in the rainforests of Brazil and contains tons of antioxidants, amino acids and essential fatty acids. The berry contains:

1)10 times more antioxidants than red graps and 10 to 30 times the anthocyanins compared to red wine.
2)Contains healthy fats, dietary fibers and phytosterols which help promote digestive and cardiovascular health.
3)The Fatty Acids contained in Acai is very beneficial and basically, helps your body function much more efficiently.

Can Acai Berries help you lose fat?

Well there hasn’t been any concrete studies that proves this fact. Yes, the berry is very healthy and beneficial for your health but we are not quite sure that it can help you lose body fat. It does contain some healthy fats and fatty acids that can help aid you in your fat loss.

Acai Berry Scams

There are tons of fake blogs out there promoting free trials of acai berry where they will actually rebill you $70-$100 a month for signing up. When you try to cancel, they normally don’t respond and you keep getting rebilled

Buy Acai from Amazon.com

Visit Our Homepage

To learn more about how to reduce belly fat, visit our homepage. Also, be sure to read our review of the idiot proof diet handbook.

HIIT (high intensity interval training) or Interval training is an awesome tool for fat loss. It involves a cycle consisting of a short period of high intensity and a rest period. There are many different ways for you to set your intervals and for our examples, our intervals consists of 1 minute high intensity and 2 minutes rest.

Interval training can and should be done for any cardiovascular exercise. Remember, you do not have to follow our system and you can create your own intervals. Also, you will not be able to do as much in the beginning and will need to work your way up.

Our sample interval training routine will consist of 30 minutes:

Warm up by doing the exercise very slow – 5 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
High intensity – 1 minute
Rest – 2 minutes
Cooldown by going slow – 5 minutes

Running Outdoors

When running outdoors, it would probably help to get a stop watch or something that you can use to time yourself. For your high intensity interval, try sprinting as fast as you can for 1 minute. Slow down, walk for 2 minutes and repeat. If this is too hard for you, you can stop moving all together when resting.

Treadmill/Elliptical

Most treadmills and ellipticals already have an interval function on there for you. The more advanced ones allow you to change the speeds of the intervals which is good. If your treadmill does not have this function, you can manually switch the speeds. For the treadmill, we like to sprint at a speed of 8 for high intensity and jog at a speed of 5 for the rest period. This might be too hard for you at first but don’t worry, just work your way up.

Bike

You can do interval training on both a stationary and a real bike. Remember to go all out for the 1 minute of high intensity.

Jump roping, Walking Uphill and More

Remember, you can do interval training for any cardiovascular exercise. For jump roping, you can jump with everything you got for one minute and pause for 2. Try to incorporate interval training into your exercises and it will definitely help with your fat loss. It might be hard at first but the more you do it, the easier it gets.

What is Interval Training?

Interval Training or High Intensity Interval Training(HIIT) is a more advanced form of cardio that can help you burn more fat compared with regular running and walking alone. Basically, you will have a short interval where you go all out and an interval of rest.

Example on treadmill

Cardio for 20 minutes
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed
1 min – run at 7 speed
2 mins – walk at 3 speed

That is a full 20 mins of interval training and you can start off with 5 minutes of warmup by walking slowly and cool off with 5 mins. The only problem with doing interval training on the treadmill is that not all treadmills have a button where you can jump from 1 speed to the next. You might have to hold onto the button and gradually let it slow down. Try to do it 10 seconds before the next minute and remember to NOT hold onto the treadmill unless you are changing the speed.

Why Interval Training?

Studies have shown that interval training is the best exercise to get your heart rate pumping. It will keep your heart rate higher than normal for the rest of the day which is very good for fat loss. Also, straight running or straight walking for 30 minutes is kind of boring. If you are able to switch it up between running and walking, it makes the cardio much more fun!

Videos of Interval Training On A Treadmill

We found some videos on youtube of some interval training examples. Remember, you can do your own variation and you do not have to follow them strictly. When starting out, you won’t be able to do much so work your way up. Try moving up in speeds every week if you can.

More Resources

To learn about some exercises for fat loss, read our article about exercises to reduce belly fat

Or you can visit our home page to read all our articles on how to reduce belly fat

Have you tried everything there is to losing weight but still seeing no results? Maybe you have a slow metabolism and need to increase it in order to lose fat. The positive result of having high metabolism is basically the ability to burn more fat throughout the day for every endeavor you do.

Ways To Speed Up Metabolism

There are both natural and unnatural (supplements) ways to speed up your metabolism. In this article, we will focus only on how to naturally speed up your metabolism. If you want to learn about 3 supplements that can speed up your metabolism, sign up for our mailing list on the right.

1)Breakfast

Breakfast should never be skipped. Your body hasn’t had food for 8-10 (or more) hours and is in desperate need of nutrients. Try to eat a balanced breakfast of healthy carbs, fat, and protein. An example would be a whole wheat sandwich with turkey and a handful of peanuts. There are tons of foods that speed up metabolism such as chicken, brocolli, turkey, peas, etc.

2)Fiber

Adding fiber to your diet would make your body work harder to digest the food in your system. Try adding a handful of healthy greens to your meals and watch your metabolism skyrocket!

3)Proteins

When eating meals, try to eat your starchy carbs, your fiber (greens) and your proteins together. Adding in vegetables and protein such as chicken to all your meals will make it harder for your body to digest the food. When your body works harder, your metabolism increases. For example, if you were to eat an ice cream, try to eat a whole cup of vegetables first (we know it’s gross).

4)Exercise

If you don’t exercise, start! If you have been doing cardiovascular exercises, add in weight training! Exercise is a great way to boost your heart rate. When you run, the 200-300 calories you burn on the treadmill is just icing on top. It has a lasting effect on your heart rate for the rest of the day. Read our article about some resistance exercises to reduce belly fat.

5)Green Tea

Green tea has been shown to increase your metabolism and speed up fat oxidation. We are not sure how strong green tea is exactly but it is cheap and easy to make so why not? Green tea also has tons of nutritional benefits and antioxidants. Try drinking a cup every morning and see if that helps.

6)Water

We have already mentioned time and time again that you should drink 8-12 glasses of water a day. Water helps your body oxidize fat better and keeps you from binge eating.

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Most people aren’t satisfied with their butts. Are you? If you are reading this article, chances are that you aren’t and actively want to find out how you can tone it up. In order to do this, combine the exercises below with proper nutrition and you will be well on your way to having a nice butt!

We compiled a list of 10 best butt exercises to help you on your journey. We wanted to mention that the videos were not created by us but we tried to find you the best videos we can. Enjoy!

1) Squats

We have mentioned this before but squats are the overall best exercise for your lower body. Not only does it work your butt but also your entire thigh muscle. For men, squats and deadlifts will be the only exercise you need to tone your butt since you will be doing it with heavy weights ( and you have higher testosterone). For ladies, you can do squats without weights (or with weights if you choose) and combine it with the other exercises mentioned below.

For ladies, instead of putting the bar on your back, you can hold a dumbell in each hand and squat down. You can try this first without doing weights and when you become comfortable, pick up some dumbells that you can do 10 times and push for 2 more. Here is the video:

With Weights

Without Weights

Some Tips To Keep In Mind
1)Try to point your toes out at 30 degrees instead of pointing it straight
2)Different things work for different people but we have found that wearing flat shoes help us keep our balance more
3)If your knees start to hurt in any way, stop immediately! You are probably doing it wrong therefore take off the weights and squat the bar to perfect your form.

2) Deadlifts

This exercise incorporates every single muscle in your body and cannot be skipped. If you want a perfect butt, definitely give this exercise a shot. For an article about how squats and deadlifts can help you build testosterone and reduce fat, read our article here : exercises to reduce belly fat.

Some Tips To Keep In Mind
1)Keep your back arched
2)Do NOT pull up with your lower back (this can cause serious injuries). Push up with your legs and squeeze up with your entire back
3)Also try squeezing up with your glutes (butt)

3)Lunges

Lunges work both your butt and your thighs. You are simply pushing up with your butt and thighs when coming up. In the video, she talks about it putting concentration on your inner thighs but forget that part! concentrate on your butt by trying to actively push up with your butt muscles.

Tips
1)Make sure your knees are bending in the same direction as the direction of your toes
2)Make sure your knees never go past your toes
3)If your knees hurt in any way, stop Lunging! You are most likely doing it wrong so re-watch the video and change your form.
4)A good way to burn your muscles is to never go fully up. When you are going up, go only 90% and go back down. In this way, you are keeping constant pressure on your muscles.
5)If this is too easy for you, try holding dumbells on each hand, let your arms hang, and Lunge.

4)Side Steps

The video explains it all. One thing to keep in mind is to make sure that you dip your butt so that it is parallel to the floor before you come back up.

5)Step Up

Awesome exercise for both your butt and your thighs. Out of all the videos on Youtube, we included this one because we found the commentator to be hilarious!

6) Leg Raises

This exercise combines muscles from your butt, your thighs and your abs. When doing leg raises, try to keep something soft under your lower back. Stop immediately if you feel too much pressure on your lower back.

7) Plies

Pronounced “pleeeeee-a”, this exercise can be somewhat hard to master but if you do end up mastering this exercise, your body will thank you! If you have trouble balancing yourself, this exercise might not be for you. You have to stand with your feet wide apart and have your legs bent so that your thighs are parallel to the floor. When kicking up, make sure you don’t fall! Watch the video for a better explanation of how to do a plie:

8)Stairmaster

The Stairmaster is an awesome way to work out your butt, your thighs and also gives you a great cardio workout. The picture we have on the left is a Stairmaster 4200 and cost thousands but most gyms have at least one or two Stairmasters. If there isn’t one, you can walk up and down your own stairs at home (this might get you dizzy).

9) Walking Uphill

It doesn’t matter if you walk uphill on a small hill, mountain, or on a Landice L7 treadmill (although it might be more relaxing if taking a stroll outdoors). The benefits of walking uphill is that it puts very little pressure on your joints, works all your leg muscles and gives you a great cardio workout. Try it out by substituting your running sessions for walking uphill sessions.

10) Hiking

Hiking is an awesome way to enjoy nature and to work out your glutes at the same time. You will be having fun and exercising at the same time. What more can you ask?