Tim Liu, C.S.C.S., Author at Eat This Not That

5 Dumbbell Workouts To Banish Flabby Arms

Tim Liu, C.S.C.S. — Tue, 20 Feb 2024 12:00:08 +0000

One of the most challenging parts of the body to tighten and firm is the arms. Having just the right game plan on deck is key, and we're here to help. Along with establishing a calorie deficit to lose fat all over your body, you need to follow a strength training regimen with exercises that fire up your arms. Get your free weights ready, because we have five of the best dumbbell workouts for flabby arms to tone this pesky area.

Your main focus should be on the triceps, the portion of your arm where excess flab tends to accumulate. In order to tighten things up, pressing movements and isolated tricep exercises are essential. In addition, don't forget about showing your biceps some love. After your main exercises are complete, you'll wrap up with curl variations.

Don't think that you need any fancy equipment or a pricey gym membership to improve your arms. We have five of the best dumbbell workouts for flabby arms that you can do right at home. Keep reading to learn all about them.

Workout #1

1. Dumbbell Floor Press (Sets: 3 to 4, Reps: 8 to 10)

Grab a pair of dumbbells, and lie flat on a mat with your feet fully extended. Flare your elbows out about 45 degrees. With your abs tight, press the weight up toward the ceiling, flexing your triceps and pecs to finish. Lower the weights until your elbows and arms touch the ground.

2. Dumbbell Pushups (Sets: 3 to 4, Reps: 10 to 15)

Place a pair of dumbbells on the ground just outside shoulder-width with them turned slightly inward to form a "V" shape. Get into a pushup position where your shoulders are in line with your wrists. Pull yourself toward the ground, and get a good chest stretch at the bottom. Push yourself up, flexing your triceps and chest to finish.

3. Dumbbell Triceps Extensions (Sets: 3 to 4, Reps: 10 to 12)

Lie flat on your back on a workout bench. With the dumbbells in hand and your palms facing each other, press the dumbbells over your chest. Bend your elbows to lower the weights. As soon as your forearm touches your bicep, reverse the motion, flexing your triceps.

Workout #2

1. Incline Dumbbell Bench Press (Sets: 3 to 4, Reps: 10 to 12)

Lie down on an incline bench. Hold a dumbbell in each hand, resting them on your thighs. Keep your feet on the floor. Press the weights over your body as you extend both arms. Squeeze your upper pecs and triceps at the top of the press. Bring your shoulders back and down to the bench as you lower the weights.

2. Dumbbell Arnold Press (Sets: 3 to 4, Reps: 10)

Hold a pair of dumbbells in front of your body with your palms facing you. Begin rotating your elbows back and pressing the dumbbell up in a straight line, as you would in a traditional shoulder press. Lower the dumbbells, and rotate them back into the original position.

3. Bent Arm Pullovers (Sets: 3 to 4, Reps: 10 to 12)

Lie on a flat bench, and hold a single dumbbell above your chest. With your elbows bent, pull the weight behind your head until you get a lat and triceps stretch at the bottom. Then, lift the weight back up while extending your elbow. Flex your triceps hard to finish before the next rep.

4. Dumbbell Drag Curls (Sets: 3 to 4, Reps: 10 to 12)

Stand tall and keep your core tight with a pair of dumbbells in hand. Start by "dragging" the weight up your torso while bringing your elbows back until your hands are about chest level. Flex your biceps, then lower the weights with control until your arms are completely straight.

Workout #3

1. Bridge Dumbbell Floor Press (Sets: 3 to 4, Reps: 10)

Grab a pair of dumbbells, and lie down on the floor with your knees bent and your feet flat. Press your hips up to form a glute bridge. Keep a tight core and squeezed glutes as you press the weights over your body. Flex your triceps at the top, and then lower.

2. Dumbbell Squeeze Press (Sets: 3 to 4, Reps: 10 to 12)

Lie flat on a bench and hold a pair of dumbbells together on your chest. Press the weights up, and as you do so, continue to squeeze the dumbbells together. When you reach the top, flex your chest and triceps as hard as you can before lowering the weights with control.

3. Plank Dumbbell Triceps Extensions (Sets: 3 to 4, Reps: 8 to 10 per arm)

Start in a high plank/pushup position, but with one arm holding a dumbbell. Pull the weight up by your side, and keep your arm locked in that spot. Begin to perform a triceps extension by straightening your arm. Flex your tricep hard at the end of the movement, then bend it back until your bicep touches your forearm. Complete all reps on one side before switching over to the other.

Workout #4

1. Neutral Grip Dumbbell Shoulder Press (Sets 3 to 4, Reps: 10)

Hold both dumbbells by your shoulders with your palms facing each other. Keep your core tight, and squeeze your glutes while pressing the dumbbells up, flexing your shoulders and triceps at the top. Lower the dumbbells with control.

2. Incline Neutral Grip Bench Press (Sets: 3 to 4, Reps: 10)

Lie down on an incline bench. Hold a dumbbell in each hand with your palms facing each other. Press your shoulder blades into the bench, then lower the dumbbells with control. Get a solid chest stretch at the bottom, then drive the dumbbells back up, flexing your triceps and upper pecs.

3. Single-Arm Overhead Triceps Extensions Sets: 3 to 4, Reps: 10 to 12 per arm)

Hold a single dumbbell, and raise it overhead. Bend from your elbow, bringing the weight down across your body and behind your head. Get a solid triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish.

4. Dumbbell Hammer Curls (Sets: 3 to 4, Reps: 10 to 12)

Hold a dumbbell in each hand using a neutral grip with your palms facing each other. Keeping your shoulders pulled back, curl the weight up, flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist on the way down.

Workout #5

1. Dumbbell Twist Press (Sets: 3 to 4, Reps: 10)

Lie flat on a bench with a dumbbell in each hand. Have your hands positioned as you normally would for a regular bench press. Begin pressing the weight up, but twist your hands in as you reach toward the top. Flex your pecs and triceps hard, then reverse the motion.

2. Incline Dumbbell Squeeze Press (Sets: 3 to 4, Reps: 10)

Lying flat on an incline bench, hold a pair of dumbbells together on your chest. Push the dumbbells up, and as you do so, keep the weights together, maintaining tension on your pecs. At the top of the movement, flex your triceps and chest as hard as you can before lowering.

3. Incline Dumbbell Triceps Extensions (Sets: 3 to 4, Reps: 10 to 12)

Set your bench to an incline of at least 30 degrees. Grab a pair of dumbbells, and, with your palms facing each other, press them up. Pull your elbows back, and then bend from your elbows, and lower the weights until they touch your shoulders. Get a solid triceps stretch at the bottom, then reverse the motion, extending your elbows and flexing your triceps to finish.

4. Incline Dumbbell Curls (Sets: 3 to 4, Reps: 10 to 12)

Lie down on an incline bench, and grab a pair of dumbbells. Your palms should face up and your arms should be fully extended. Keeping your elbows tucked against your sides, curl the weights up, flexing your biceps hard at the top. Resist as you lower.

The post 5 Dumbbell Workouts To Banish Flabby Arms appeared first on Eat This Not That.

5 Best Strength Workouts To Banish Flabby Arms

Tim Liu, C.S.C.S. — Thu, 01 Feb 2024 16:00:41 +0000

In addition to the belly, one of the most common areas my female clients want to tone and tighten up is the arms. I'm not going to sugarcoat it—the arms can be an incredibly frustrating part of the body to improve. To do so, you need to make strength training a key part of your regular routine. I'm here to help you out with five of the best strength workouts for flabby arms that I highly recommend to clients.

The flabbiest part of the arms is the triceps. It's the jiggly area that women complain about most, and in order for you to tighten your triceps, you need to focus on getting stronger in your pressing movements. Along with pressing exercises, you should include movements that isolate your triceps in various angles and hand positions. And if you want to add in some bicep work, you can also incorporate curls into your workouts.

Not sure what to do to banish arm flab for good? I have you covered. Here are my five best strength workouts for flabby arms. Perform three to four sets of the following exercises.

Workout #1

1. Flat Neutral Grip Dumbbell Bench Press (x8 to 10 reps)

These strength workouts for flabby arms kick off with the flat neutral grip dumbbell bench press. Lie down flat on your back on a workout bench holding the dumbbells over your body with your palms facing each other. Pull your shoulder blades back, then lower the weights with control. Get a solid chest stretch once you reach the bottom, then drive the weights up, flexing your triceps and pecs to finish.

2. Pushback Pushups (x10 to 15 reps)

Assume a standard pushup position with your feet just outside shoulder-width. Lower your body with control until your chest is just above the floor. Instead of pushing up as you normally would, push yourself back toward your hips while bending your knees. Flex your shoulders hard at the end of the movement, then return to the starting position before the next rep.

3. Rope Triceps Extensions (x12 to 15 reps)

Attach a rope to the part of a cable pulley, and grip it just above the knobs. Keep your chest up and slightly lean forward as you pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps.

Workout #2

1. Machine Shoulder Press (x10 to 12 reps)

Sit down on the pad of the machine while gripping the handles with both hands. Keeping your chest tall and your core tight, press the weight up, flexing your shoulders and triceps hard at the top. Use control as you lower to the starting position before the next rep.

2. Smith Close Grip Bench Press (x8 to 10 reps)

Position a bench right under the Smith machine barbell so it's in line with your wrists and shoulders. Grip the bar and hold it just outside shoulder width. Unrack it, then lower it with control until the bar touches your chest. Drive the weight back up, flexing your triceps hard at the top to finish.

3. Cable Overhead French Press x12-15 reps

Set up the EZ bar attachment on the bottom of the cable pulley. Grip the inner part with both hands and put it over your head. Spin around so that it's right behind you. Bend from the elbows so that your biceps touch your forearms to get a deep tricep stretch. Once they touch, extend your arms, and flex your triceps hard at the top.

Workout #3

1. Machine Chest Press (x8 to 10 reps)

Sit back into the chest press machine with your arms on the handles. Keep your core tight, and press the weight forward until your arms are fully extended. Flex your chest and triceps to finish, then lower the weight under control to the starting position before performing another rep.

2. Judo Pushups (x8 to 10 reps)

The judo pushup is an excellent variation of a traditional pushup. It stretches out your core and improves your shoulder mobility. Begin by assuming a pushup position. Drive your hips up toward the ceiling until you feel a solid stretch in your hamstrings. Swoop back down toward the ground, leading with your head. Before your body reaches the ground, push yourself back up, flexing your triceps to finish.

3. Seated Triceps Extensions (x10 to 12 reps)

Sit down at the triceps machine, placing your elbows on the pad. Grip the handles, then begin extending your elbow fully, flexing your triceps hard at the bottom. Reverse the motion.

4. Bicep Curls (x10 to 12 reps)

Sit down at the bicep curl machine with your arms on the pad, completely extended. Grab the handle, and perform a bicep curl. Squeeze your biceps hard at the top of the motion, then lower the weight until your arms are totally straight once again.

Workout #4

1. Single-Arm Kettlebell Press (x10 reps per arm)

Hold a single kettlebell at shoulder height with the handle resting comfortably across your palm. Keeping your chest tall and your core tight, press the weight up, flexing your tricep and shoulders hard at the top. Lower the weight with control back to the starting position.

2. EZ Bar French Press (x10 reps)

Sit at a workout bench with back support while holding an EZ bar. Grip the inner part with both hands, and put it over your head. Bend from the elbows to where your biceps touch your forearms to get a deep tricep stretch. Then, extend your arms, and flex your triceps hard at the top.

3. One-Arm Cable Triceps Extensions (x12 to 15 reps each)

Pull out one of the cable pulleys by the knob with no attachment. Assume a staggered stance with your other arm supporting your bicep. Bend from your elbow until your fist is right behind your head, then fully extend it, flexing hard to finish.

4. Cable Bicep Curls (x12 reps)

Attach an EZ attachment or straight bar at the bottom. Pick up the bar, and take a few steps back. Keeping your chest tall, curl the bar up, squeezing your biceps hard at the top. Lower the bar to the starting position, resisting with the biceps the entire time.

Workout #5

1. Landmine Presses (x8 to 10 reps per arm)

Position the barbell inside a landmine attachment. If you don't have access to a landmine, you can stick a barbell to a corner of a wall to achieve the same effect. Assume a staggered stance with one foot forward and one foot back. Grab the bar, keeping your chest tall and your core tight, then press it forward. Flex your tricep and shoulder hard at the top, then bring the bar back to the starting position.

2. Machine Assisted Dips (x10 reps)

To perform machine-assisted dips, step onto the platform with a tall chest. Lean slightly forward, and begin lowering yourself down toward the ground. Go down to about parallel then push yourself back up, squeezing your chest and triceps hard at the top.

3. Overhead Rope Extensions (x12 to 15 reps)

Grip the rope attachment, take a step forward, and bring the rope above and behind your head. With your torso pressing forward and your arms straight, bend from your elbows until your biceps touch your forearms. Once you feel a good triceps stretch, fully extend your arms, flexing your triceps to finish.

The post 5 Best Strength Workouts To Banish Flabby Arms appeared first on Eat This Not That.

5 Best At-Home Strength Workouts for Women To Lose Weight

Tim Liu, C.S.C.S. — Sun, 28 Jan 2024 11:00:01 +0000

If you're under the impression that you need a pricey gym membership to lose weight, think again. As a certified strength and conditioning specialist, I believe that training at a gym is an excellent idea, but for many individuals, going to one just isn't the right fit. If you find yourself in this grouping, you may not feel comfortable training around other people or you simply don't have the time to commute to and from the gym. Luckily, you can lose weight and get into stellar shape with home workouts. Many of my female clients train from home and achieve successful weight loss. So, I'm here to share five of the best at-home strength workouts for women to lose weight.

When it comes to home equipment, all you need are resistance bands, dumbbells, and a workout bench. As far as exercises are concerned, emphasizing mostly compound movements is key. This will help you build lean muscle, which allows you to burn more calories at rest so you can lose weight.

Keep reading to learn all about my five best at-home strength workouts for women to lose weight. Perform three to four sets of the following.

Workout #1

1. Dumbbell Front Squats (x10-12 reps)

Hold a pair of dumbbells at your shoulders. Maintain a tight core as you hinge your hips back and squat to the floor until your quads are parallel to it. Drive through your heels and hips to rise back up, flexing your quads and glutes to finish.

2. Band Rows (x15 reps)

Wrap a resistance band around a sturdy pole/beam. Grip the handles with your palms facing each other, and take a few steps back to get solid tension on the bands. Pull the handles toward you, squeezing your shoulder blades together at the end of the movement. Straighten your arms out, and stretch your shoulder blades forward before performing another rep.

3. Dumbbell Walking Lunges (x10-12 reps per leg)

Hold a dumbbell in each hand. Step forward with one leg, and firmly plant your foot on the floor. Lower your body with control until your back knee gently touches the ground. Walk forward with your other leg, and repeat.

4. Bent-Over Lateral Raises (x15 reps)

Hold a pair of lighter dumbbells, and bend your torso forward to about 45 degrees. Keeping your chest up and your core tight, pull your arms back toward you, squeezing the back of your shoulders at the top of the movement. Lower the weights in a controlled manner, maintaining tension in the back of the shoulders.

Workout #2

1. Dumbbell Deadlifts (x12 reps)

Place a dumbbell between your legs. Keeping your back straight, grip the top part of the dumbbell with both hands. Drive through your legs and hips, squeezing your glutes hard at the top. Lower the dumbbell back down to the floor before performing another rep.

2. Flat Dumbbell Bench Press (x10-12 reps)

Lie flat on a workout bench with a dumbbell in each hand. Extend both arms over your body. Then, lower the weights while keeping your elbows slightly tucked in. Once you achieve a solid stretch at the bottom, press the weights back up. Flex your chest and triceps hard at the top.

3. Dumbbell Reverse Lunges (x10 reps per leg)

Hold a dumbbell in each hand. Take a long stride back with one leg. Firmly plant your heel on the floor, and lower into a lunge until your back knee touches the ground. Push through with your front leg to rise up, flexing your quads and glutes to finish. Perform all reps on one side before switching to the other.

4. Overhead Band Triceps Extensions (x15 reps)

Wrap a resistance band at the bottom of a sturdy beam or pole, and grip the handles. Spin around, and lift your arms so the band is behind you. Bend at your elbows to where your biceps touch your forearms to get a deep tricep stretch. Once they touch, extend your arms, and flex your triceps hard at the top.

Workout #3

1. Standing Dumbbell Shoulder Press (x10-12 reps)

Position both dumbbells by your shoulders, making sure your palms are facing each other. Keep your core tight, and squeeze your glutes while pressing the dumbbells up, flexing your shoulders and triceps at the top. Lower the dumbbells using control.

2. Band Kneeling Lat Pulldowns (x12-15 reps)

Wrap a resistance band around a pull-up bar, and assume a kneeling position. Maintain a tight core as you drive your elbows back to your hips, squeezing your lats. Get a solid stretch at the top.

3. Dumbbell Pushups (x10-12 reps)

Place a pair of dumbbells on the floor just outside shoulder-width; the weights should be turned in a bit to form a "V" shape. Next, get into a pushup position where your shoulders are aligned with your wrists. Pull yourself toward the ground, and get a solid chest stretch at the bottom. Push yourself up, flexing your triceps and chest to finish.

4. Dumbbell Rows (x10-12 reps per arm)

Position your body parallel to a workout bench or a stable surface. One knee and hand should be planted on the bench for stability. Hold a dumbbell in your opposite hand, extending that arm toward the ground. Row the weight up to your hip as you squeeze your lats and upper back. Then, lower the dumbbell before the next rep.

5. Standing Dumbbell Curls (x10-12 reps)

Grab a pair of dumbbells with your palms facing up. With a tight core, curl the weight up, flexing your biceps hard at the top. Resist on the way down until your arms are fully extended.

Workout #4

1. Dumbbell Romanian Deadlifts (x10-12 reps)

Hold a dumbbell in each hand in front of you. With a tall chest and soft knees, hinge your hips back, and lower the dumbbells down your thighs. Then, push your hips forward, bring the dumbbells up, and squeeze your glutes.

2. Dumbbell Goblet Squats (1.5 reps; x8-10 reps)

Hold a dumbbell in front of your body with your feet planted just outside shoulder-width. Keeping your core tight, push your hips back and squat down to about parallel or slightly below. Rise up halfway, then come down to parallel before standing up.

3. Bulgarian Split Squats (x10 reps per leg)

Stand tall while holding a dumbbell in each hand. Position your back foot on a workout bench or couch, and step out with your other foot about two to three feet away from the bench. Lower your body into a split squat until your back knee almost touches the floor. Push yourself back up to standing, flexing your glutes and quads as you rise.

4. Heel-Elevated Single-Leg Glute Bridges (x10-15 reps per leg)

Position yourself in front of a bench or sturdy surface. Place one foot on the bench with the heel down and toes up. Drive through that heel, flexing your glute hard at the top of the movement for two seconds. If you feel like you're using too much hamstring, adjust your body closer.

Workout #5

1. Incline Dumbbell Bench Press (x10-12 reps)

Lie down on an incline bench with a dumbbell in each hand resting on your thighs. Place your feet firmly on the floor. Then, press the weights above your body as you extend both arms. When you lower the weights, bring your shoulders back and down into the bench.

2. Dumbbell Rows (supinated grip; x10-12 reps per arm)

Position yourself parallel to a bench. Firmly plant one hand and knee on the surface to maintain balance. Grip a dumbbell with your opposite hand, keeping your palm up and your arm extended straight toward the floor. Make sure your chest stays tall and your core tight, then pull the dumbbell up to your hip, squeezing your lats and upper back at the end. Extend your arm back down.

3. Band Lateral Raise (x15 reps)

Step on the band, and hold the handles. With your arms out to the side, soften your elbows and raise the weights laterally to just about parallel to the floor. Squeeze hard, then lower while maintaining tension in your delts. Return to the start position before performing another rep.

4. Dumbbell Triceps Extensions (x10-12 reps)

Position yourself flat on your back on a bench for the dumbbell triceps extensions. With your palms facing each other, press the dumbbells up. Keep your shoulders straight, and bend your elbows back so the dumbbells come toward you. As soon as your forearms touch your biceps, reverse the motion, flexing your triceps to finish.

5. Dumbbell Hammer Curls (x10-12 reps)

To perform your dumbbell hammer curls, grab a pair of dumbbells. Use a neutral grip, and make sure both hands face each other. Keep your shoulders pulled back as you curl the dumbbells up, flexing your forearms and biceps. Squeeze hard at the top of the curling motion, then resist on the way down.

The post 5 Best At-Home Strength Workouts for Women To Lose Weight appeared first on Eat This Not That.

15 Best Cardio Exercises for Faster Weight Loss

Tim Liu, C.S.C.S. — Fri, 26 Jan 2024 12:00:55 +0000

Weight loss is the most common fitness goal people want to accomplish. In fact, according to weight-loss statistics compiled for 2024, 95% of individuals want to lose weight to support a greater sense of well-being and 85% want to improve their fitness. In order to shed unwanted pounds and body fat, establishing a calorie deficit is key, along with performing regular strength training and cardio. Many people automatically assume that they have to spend hours slogging away on a treadmill to lose weight, but that's simply not the case. There are plenty of different forms of cardio and workouts you can implement into your weight-loss journey. That's why we've rounded up 15 of the best cardio exercises for faster weight loss.

Keep in mind that within your cardio workouts, you must incorporate both steady-state and interval training. Steady-state is excellent for building endurance and heart health, whereas interval training is more for fat burn, improving your anaerobic power, and increasing your VO2 max.

So without further delay, here's our list of the 15 best cardio exercises and workouts for faster weight loss.

1. Incline Treadmill Walk

To perform this steady-state workout, hop on the treadmill, and set it at the highest incline—which is typically 15 degrees—and adjust the speed to 2.5 to 3.5 mph. Walk at this pace and incline for at least 20 minutes, and see your heart rate increase. You can also try an incline walking routine like the viral 12-3-30.

2. Steady-State Rowing

Head to the rowing machine for this aerobic workout that's stellar if you're interested in learning proper rowing form and boosting your aerobic endurance. Set the length of time that works best with your schedule (10, 20, or 30 minutes), and row at a pace you can keep up with throughout the duration.

3. Steady-State Stair Climber

Begin climbing on the stair climber. If you're a first-timer, go at a comfortable pace you're able to maintain for at least 15 to 20 minutes. Once you build up more endurance (or if you're a bit more of an intermediate level), feel free to crank up the speed, or climb for at least 30 minutes.

4. Steady-State Swimming

Begin swimming for 20 to 30 minutes. Be mindful of your technique, and try to maintain a steady stroke pace. When your endurance improves, you can set a distance goal for yourself to make things interesting and a bit more challenging.

5. Jump Rope

The jump rope is one of the best cardio and conditioning tools to burn calories and lose weight. If you're a beginner to jump roping, focus on learning proper technique and building up your endurance. Start with sets of 30 seconds to a minute, and slowly increase time as you get more comfortable. Work up to five minutes, then eventually 10 for a great cardio workout.

6. Stair Workout

To get started, find a place near your home where there are lots of steps. Check out bleachers, parks, and more, then perform several laps up and down. You can set a timer to do as many as possible, or challenge yourself with a lap goal.

7. Steady-State Bike

Hop on an exercise bike, and go at a moderately challenging pace that you can maintain for 30 minutes. If you don't like being on an exercise bike, you can cycle outside. Find a route in your area, and conquer it! If you want more of a challenge, select a trail or route with hills for you to climb, and get going.

8. Exercise Bike Intervals

Check out this interval-style routine you can do on a stationary bike that'll help you burn calories and body fat:

Work 30 seconds, rest 10 seconds
Work 30 seconds, rest 10 seconds
Work 15 seconds, rest 15 seconds
Work 30 seconds, rest 30 seconds
Work 20 seconds, rest 20 seconds
Work 20 seconds, rest 10 seconds
Work 10 seconds, rest 10 seconds
Work 10 seconds, rest 40 seconds
Work 15 seconds, rest 15 seconds
Work 15 seconds, rest 45 seconds

9. Stair Climber Intervals

Start with an easy two-minute warmup, then begin 30-second intervals of fast-paced climbing, followed by 30 seconds at your regular pace. Perform this for 15 to 20 minutes, followed by a two to three-minute cooldown afterward.

10. Incline Treadmill Intervals

Start this interval workout with your legs outside of the belt. Set your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 30 seconds. Once you sprint for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

11. Hill Runs

Hill runs are an incredible tool to burn fat to lose weight. They can be done as a standalone workout or a finisher after a long steady-state cardio run.

Find a hill in your local community that you can run up. You'll start at the base, and sprint uphill as fast as you can until you reach the very top. Once you reach the top, turn back around, and walk down slowly and steadily to where you started. Get your heart rate down, and catch your breath. Then, repeat for three to five rounds.

12. Rower Intervals

A great way to burn extra calories is to perform intervals on the rowing machine. If you're just getting into it, then you can begin with shorter sprints: Start with 5 sets of 200 meters, rest twice as long as you took to finish in between. Try to maintain the same pace with each set. If you're more conditioned, you can do 4 sets of 250 meters or 5 sets of 300 meters.

13. Track Workout

If you have access to a track, you can incorporate low-intensity work there. Besides walking at a brisk pace, you can jog lightly for several laps, too. Try to get in one to two miles at a minimum.

Want a bit more of a challenge at the track? Alternate between stretches of your long walks with bodyweight walking lunges. Try brisk walking for a ¼ mile, then performing lunges for 60 seconds, then back to walking. Repeat for as many sets as possible.

14. Bodyweight Circuit

One of the best ways to burn calories and lose weight is to perform a bodyweight circuit. When you do multiple exercises back to back for higher reps and short periods, it becomes a great cardio workout.

Here's a sample bodyweight circuit. Perform each movement back to back, aiming for three to four sets.

Bodyweight Squats (x15 reps)

Keep your torso upright and your core tight. Sit back onto your heels and hips until they are parallel to the ground. Then, come back up, flexing your glutes and quads at the top.

Walking Lunges (x10 to 15 reps per leg)

Begin the movement by taking a long stride and stepping forward with one leg. Firmly plant your foot, then lower yourself under control until your back knee gently touches the ground. Then, step through with your other leg, and repeat.

Butt Kickers (x15 reps per leg)

With your hands out to your sides, begin to kick your heels back toward your glutes, flexing your hamstrings with each rep.

High Knees (x10 reps per leg)

Keeping your torso upright and your core tight, start to march your knees up above your hips back and forth.

15. Dumbbell Cardio Circuit

In addition to bodyweight circuits, you can also do a series of movements with a light pair of dumbbells for higher reps. Here's a sample workout below. Perform each movement back to back, aiming for three to four sets.

Dumbbell Deadlifts (x10 reps)

Place a dumbbell in front of you with your feet planted outside shoulder-width. Keep your chest tall and your core tight, squat down, and grab the weight. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Place the dumbbell back down to the starting position before performing another rep.

Dumbbell Pronated Rows (x10 reps)

Plant one hand and the same leg on a workout bench. Keep your core tight and your chest tall. With a dumbbell in your opposite hand, drive the weight back toward your body, keeping your elbow flared out. Squeeze your upper back and rear delt hard at the top of the motion, then resist on the way back down. Get a solid stretch at the bottom before performing another rep.

Dumbbell Push Press (x10 reps)

Grab a pair of dumbbells, and hold them at shoulder height with your palms facing each other. Keep your core tight, and dip into a quarter squat. Explode back up, using the momentum to press the dumbbells overhead. Using control, lower back down into the starting position before performing another rep.

Dumbbell Walking Lunges (x10 reps per leg)

Start this exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot on the floor. Then, lower your body until your back knee gently touches the floor. Walk forward with the opposite leg, and repeat.

The post 15 Best Cardio Exercises for Faster Weight Loss appeared first on Eat This Not That.

The 13 Best Exercises To Lose Belly Fat & Slow Aging

Tim Liu, C.S.C.S. — Thu, 25 Jan 2024 15:00:57 +0000

As you grow older, your body begins to change quickly—and these changes are challenging to accept. Gaining extra girth around your belly, for instance, is far from the best feeling. After all, you want to live your best life—and look like it, too. An annual physical can be stressful just by stepping onto the scale. But there are some crucial tweaks you can make in your daily regimen to turn back the clock and slim down. We have some of the best exercises to lose belly fat and slow aging that trainers highly recommend adding to your routine.

Killing two birds with one stone always sounds appealing when it comes to maintaining your physical fitness and leading an overall healthy lifestyle. You're likely aware of the benefits of staying fit as you age. You lose lean muscle mass and may experience health issues such as osteoporosis, osteoarthritis, and back pain as you get older, OrthoInfo reports. Regular physical activity can help strengthen your bones and lessen muscle and joint pain. So, we're here to share some pretty stellar exercises that'll help you lose belly fat and slow aging. What's better than that?

Keep reading to learn more, and when you're finished, be sure to check out these 11 Strength Exercises To Regain Muscle Mass as You Age.

Barbell Landmine Squats

Ready to lose belly fat and slow down aging? Start this first exercise by positioning a barbell inside a landmine attachment. If you don't have one, anchor the end of the barbell against a wall for the same effect. Pick up the barbell, and grip the end of it with both hands. Take a tiny step back. Keep your chest tall and your core tight. Lower into a squat by pushing your hips back and sitting down until your thighs are parallel to the floor. Drive through your heels to rise up, flexing your quads and glutes to finish. Perform three to four sets of 10 reps.

Chest-Supported Dumbbell Rows

Adjust the bench to an incline (at least 30 to 45 degrees). Grab two dumbbells, position your chest on the pad, and keep your knees on the seat of the bench. Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the end of the motion. Lower the dumbbells down for the full stretch before the next rep. Perform three to four sets of 10 to 12 reps.

Barbell Split Squats (Between Legs)

Assume a standard split squat position with a barbell between your legs. Keeping your chest tall and your core tight, squat down, reach down, and grab the bar with both your hands. Stand tall by driving through with the front heel of the leg, flexing your quad and glute to finish. Come down and all the way back up with each rep. Finish all reps on one side before switching over to the other. Perform three to four sets of 10 reps per leg.

Landmine Shoulder Press

Place a barbell inside a landmine attachment. If you don't have access to a landmine, stick a barbell to a corner of a wall to get the same effect. Assume a staggered stance with one foot forward and one foot back. Grab the bar, keeping your chest tall and your core tight, then press it forward. Flex your tricep and shoulder hard at the top, then bring the weight back to the starting position. Perform all reps on one side before switching over. Complete three to four sets of 10 reps for each arm.

Dumbbell Goblet Squats

Vertically hold one dumbbell with both hands in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the floor. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete three sets of eight to 10 reps.

Barbell Romanian Deadlifts

Grab a barbell, and position it right in front of your body. Keeping your chest tall and your knees soft, push your hips back while dragging the barbell down your thigh. Once you feel a solid hamstring stretch, drive your hips forward, squeezing your glutes to finish. Complete three sets of 10 to 12 reps.

Incline Dumbbell Bench Press

Lie down on an incline bench with a dumbbell in each hand. Hold the weights straight up above you with your arms fully extended. Pull your shoulder blades back and down onto the bench as you lower the weights toward your chest. Get a solid chest stretch at the bottom, then press the weights up to the starting position, squeezing your upper pecs and triceps at the top. Perform three sets of eight to 10 reps.

Cable Rows

Grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then completely straighten your legs. Make sure your chest remains tall as you drive your elbows back to your hips, squeezing your back and lats hard to finish. Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Perform three sets of 10 to 12 reps.

Dumbbell Reverse Lunges

Hold a dumbbell in each hand. Take a long stride back with one leg. Firmly plant your heel down into the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Complete three sets of 10 reps for each leg.

Incline Treadmill Walk

To perform this steady-state exercise, set your treadmill at the highest incline (usually 15 degrees), and set the speed at 2.5 to 3.5 mph. Walk at this pace and incline for at least 20 minutes, and watch your heart rate go up!

Climbing

Begin climbing on the stair climber. If you're a first-timer, go at a comfortable pace you're able to maintain for at least 15 to 20 minutes. Once you build up more endurance (or if you're a bit more of an intermediate level), crank up the speed, or climb for at least 30 minutes.

Incline Treadmill Runs

Stand with your legs outside of the belt. Set your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 30 seconds. Once you sprint for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

Bike Sprints

Hop on the exercise bike, and begin pedaling hard for 20 to 30 seconds. Once you sprint the prescribed amount of time, cruise at a slower pace for 30 to 45 seconds before sprinting again. Aim for eight to 10 rounds total.

The post The 13 Best Exercises To Lose Belly Fat & Slow Aging appeared first on Eat This Not That.

Want to Look 10 Years Younger? Try These 10 Exercises

Tim Liu, C.S.C.S. — Tue, 16 Jan 2024 16:00:45 +0000

When you read your favorite online magazines, there are plenty of enriching articles providing go-to tips and tricks on how to look younger, or at least, how you can slow down the aging process. Taking care of yourself by following the right skincare regimen and eating a nutritious, well-balanced diet can certainly help, but you also can't neglect regular exercise. That's where I come in with 10 of the best exercises to look 10 years younger than your actual age.

If you want to look and feel younger, choosing exercises that burn fat, build muscle, and increase blood flow throughout your body is essential. That's because, as you grow into your 40s and beyond, your body starts to change—whether you like it or not. You naturally lose muscle mass, endurance, speed, and power. Hormones such as testosterone change and decline as well.

Beyond aesthetics, these hormonal and bodily changes make it imperative to build and maintain muscle mass. You should be strength training at least two to three times a week, and consider focusing on the below exercises that are compound movements—aka, ones that incorporate more than one muscle group.

If you're unsure of where to begin, I have you covered with some of the best exercises to look 10 years younger. Keep reading to learn all about them, and after you're done, for more inspiration, check out A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age.

Dumbbell Front Squats

Start the dumbbell front squat by holding a pair of dumbbells up by your shoulders. Keep your core tight, push your hips back, and squat down until your quads are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Perform three sets of 10 reps.

Dumbbell Renegade Rows

Get into a pushup position with a wide stance, holding onto a dumbbell in each hand. Maintain a tight core and squeezed glutes as you row one weight up to your torso. Return the dumbbell to the ground, and perform a row with the opposite arm. Return to the starting position before performing another pushup. Perform three sets of six to eight reps on each arm.

Bulgarian Split Squats

From a standing position, rest your back foot on a bench or couch, and step out with your other foot about two to three feet away from the bench. Hold a pair of dumbbells at your sides. Start the move by lowering your body straight down—using control—so that your back knee almost touches the ground and your front knee is in a runner's lunge. Come up a quarter of the way, then lower back down to the bottom. Use your weight to drive through your front heel to return to standing, flexing your quads and glutes as you rise. Complete three sets of eight reps per leg.

Dumbbell Push Press

Hold a pair of dumbbells at shoulder height. Keeping your core tight, dip into a quarter squat. Explode up, and use the momentum to press the weights overhead. Lower the dumbbells to the starting position before performing another rep. Perform three sets of eight reps.

Bike Sprints

Get on your favorite exercise bike, and strap your feet in. Holding the handles, lean forward, and begin peddling hard. Don't stop for 30 seconds. Complete three rounds.

Deadlifts

Stand with a weight—a kettlebell, dumbbell, or trap bar—in front of you on the ground. Assume a shoulder-width stance. Push your hips back, and squat down low enough to grab the weight. Keep your shoulders aligned with the weight and your torso straight as you get into position. With a tight core, pick the weight up by pushing through your heels and hips to stand up tall, squeezing your glutes. Reverse the motion to lower the weight before the next rep. Perform three sets of 10 reps.

Incline Dumbbell Bench Press

Lie flat on an incline bench, and grab a pair of dumbbells. Hold them straight above you with your arms extended. Pull your shoulder blades back and down into the bench as you lower the weights to your chest. Then, press the weights up to the starting position, squeezing your pecs and triceps. Do three sets of 10 reps.

Lat Pulldowns

Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you. Lean back slightly, and pull the bar down toward your sternum, squeezing your lats at the bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a solid stretch at the top by letting your shoulder blades come up before performing the next rep. Complete three sets of 10 reps.

Seated Cable Row

Place your feet firmly on the pad of a seated row machine, and grab the handle. Pull the attachment out, and position yourself so that your back is straight and your legs are almost fully extended. Keeping your chest tall, core tight, and knees soft, row the attachment toward your body, squeezing your shoulder blades together. Next, straighten your arms fully until your shoulder blades extend. Perform three sets of 12 reps.

Bodyweight Split Squats

Place one foot ahead of you and one foot behind you. With your chest tall and your core tight, lower until your back knee touches the ground. Push through the heel of your front leg to rise up, flexing your quad and glute to finish. Perform all reps on one side before switching legs. If bodyweight alone is too easy, you can do this movement with a pair of dumbbells. Perform three sets of 10 reps for each leg.

The post Want to Look 10 Years Younger? Try These 10 Exercises appeared first on Eat This Not That.

11 Strength Exercises To Regain Muscle Mass as You Age

Tim Liu, C.S.C.S. — Tue, 16 Jan 2024 12:00:13 +0000

Aging can be beautiful and challenging at the same time. With age comes much wisdom and experience, but it's also difficult to accept the natural changes that happen to your body. As you continue to age, your body doesn't perform as well as it used to in your younger years. Many of my clients complain that it feels much harder to stay in shape. They also feel like it's easier to put on extra pounds, and they lose their fitness quickly if they don't stay on top of it. That's why I'm here today to share 11 of the best strength exercises to regain muscle mass as you age.

As you grow into your 40s and beyond, your body starts to lose lean muscle mass if you don't perform strength training. Therefore, if you're trying to get into shape and stay in shape, strength exercises are non-negotiables in your fitness routine. Lifting weights and doing resistance exercises will help you build and maintain lean muscle tissue, along with allowing you to remain pain-free and injury-free.

When choosing which strength training exercises to do, it's important to prioritize mostly compound movements. They're the most bang for your buck since they recruit the most muscle fibers.

If you haven't been strength training in a while and want to regain your muscle mass, here's a list of the 11 best strength exercises to regain muscle mass as you age. Read on to learn more, and when you're finished, be sure to check out these 12 Essential Rules To Get Back Into Shape After a Long Break.

Dumbbell Goblet Squats

Grab a dumbbell and hold it up to your chest, keeping your hands under the top of the weight. Inhale, and lower into a squat by bending your knees and hinging your hips back. When your thighs are parallel to the ground, push up through your feet, keeping your core activated. Flex your quads and glutes hard at the top to finish. Perform three sets of 10 reps.

Dumbbell Romanian Deadlifts

Hold a pair of dumbbells in front of you while standing tall. Keeping your knees soft, initiate the movement by pushing your hips and keeping your chest tall. Go as far back as you can, making sure to keep your back straight and the tension in your hamstrings. Once you have a solid hamstring stretch, push your hips forward and flex your glutes hard to finish. Perform three sets of 10 reps.

Pushups

Start by getting into the proper pushup position with your wrists in line with your shoulders. Your body should be in a straight line from your head to your feet. Keep your core tight, and lower yourself to the floor with a slight tuck in your elbows. Come down until your chest almost touches the bottom. Push yourself up, flexing your chest and triceps to finish. Perform three sets of 10 to 15 reps.

Cable Rows

Grab the neutral grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then extend your legs. Keep your chest tall as you drive your elbows back toward your hips, squeezing your back and lats hard to finish. Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Perform three sets of 10 to 12 reps.

Dumbbell Split Squats

Place one foot forward in front of another in a split stance position. Keep the tension in your front leg as you lower your body until your back knee touches the floor. Push yourself back up using the heel of your front leg. Flex your quad and glute at the top to finish. Perform three sets of 10 reps per leg.

Lat Pulldowns

Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the position. Resist on the way up, maintaining tension until you get a full stretch at the top. Perform three sets of 10 to 12 reps.

Incline Dumbbell Bench Press

Lie down on an incline bench with a dumbbell in each hand. Press the weights over your body until your arms are completely extended. Pull your shoulder blades back and down into the bench as you lower the weights to your chest. Then, press the dumbbells back up to the start position, squeezing your upper pecs and triceps at the top. Perform three sets of 10 to 12 reps.

Machine Seated Leg Curls

Sit at the leg curl machine, positioning your ankles on top of the roller with the top pad locked in. Keep your chest tall and your back flat against the seat. Drag the weight down with your heels, flexing your hamstrings hard at the end of the motion. Resist on the way back up before the next rep. Complete three sets of 10 to 12 reps.

Reverse Pec Deck

Sit at the machine with your chest supported on the pad. Grip the handles with your palms facing each other. Next, pull your arms back toward your body, leading with your wrists and pinkies. Squeeze the back of your shoulders hard at the end, then resist on the way back to the starting position. Complete three sets of 15 to 20 reps.

Incline Hammer Curls

Lie down on an incline bench holding a pair of dumbbells. Keeping your shoulders back and your palms facing each other, curl the weight up, squeezing your biceps and forearms hard at the top. Resist on the way back down. Perform three sets of 10 to 12 reps.

Rope Triceps Extensions

Attach a rope to the part of a cable pulley, and grip it just above the knobs. Keeping your chest up and slightly leaning forward, pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps. Perform three sets of 12 to 15 reps.

The post 11 Strength Exercises To Regain Muscle Mass as You Age appeared first on Eat This Not That.

5 Best Workouts to Tone Your Body From Every Angle

Tim Liu, C.S.C.S. — Mon, 08 Jan 2024 15:00:52 +0000

If you're looking to lose fat and get toned, strength training is the name of the game. This productive form of exercise helps you sculpt lean muscle and reveal the impressive muscle tone and definition you desire. That's why I'm here to share five of the best workouts to tone your body from every angle. I've put them together just for you to help you reach your fitness goals.

For most individuals, I recommend strength training at least three times per week, focusing on mostly full-body workouts—especially if you're just starting out. This allows you to stimulate your muscles throughout the week to help them grow. When it comes to doing strength workouts, specifically, there's no need to complete a long list of exercises, you just need a few of the proper ones.

Not sure what workouts to do? I have you covered. Here are five workouts to tone your body from every angle. You can rotate them throughout the week based on your schedule, as they're seamless additions to your routine.

Keep reading to learn all about my top workouts to tone your body. And when you're done sculpting muscle, be sure to check out these 10 Fitness 'Rules' You Should Abandon in 2024 For the Best Results.

Workout #1

1. Goblet Squats (3 sets of 12 reps)

Grab a dumbbell and hold it up by your chest—like a goblet—keeping your hands under the top of the weight. Inhale, and lower into a squat by bending your knees and hinging your hips back. When your thighs are parallel to the ground, push up through your feet, keeping your core activated. Flex your quads and glutes hard at the top to finish.

2. Incline Rear Dumbbell Rows (3 sets of 10 to 12 reps)

Set your workout bench to a 45-degree incline. Grab two dumbbells, and position your chest on the pad. Place your knees on the seat of the bench or your feet on the ground—whatever's most comfortable. Straighten your arms, and assume a pronated grip. Keep your chest tall, and bring the weights back toward your body while flaring your elbows out. Flex your upper back , then lower the weights down until you get a solid stretch at the bottom.

3. Dumbbell Reverse Lunges (10 reps per leg)

Hold a dumbbell in each hand. Take a long stride backward with one leg. Firmly plant your heel down into the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to rise back up to standing, then repeat with the other side.

4. Incline Dumbbell Curls (3 sets of 10 to 12 reps)

Sit back on an incline bench with a dumbbell in each hand—your palms should face up and your arms should be fully extended at your sides. Keeping your elbows tucked against your sides, curl the weights up to your chest, flexing your biceps at the top. As you lower the dumbbells, resist by using your biceps and get a good stretch at the bottom.

Workout #2

1. Barbell Romanian Deadlifts (3 sets of 10 reps)

Grab a barbell, and position it in front of your body. Keeping your chest tall and knees soft, push your hips back while dragging the barbell down your thigh. Once you feel you're getting a solid hamstring stretch in, drive your hips forward, squeezing your glutes to finish.

2. Incline Dumbbell Bench Press (3 sets of 10 to 12 reps)

Lie down on an incline bench. You should be holding a dumbbell in each hand. Press the weights straight up over your body with your arms completely extended. Pull your shoulder blades back and down into the bench as you lower the weights with control to your chest. Then, press the dumbbells back up to the start position, squeezing your upper pecs and triceps.

3. Wide Grip Cable Rows (10 to 12 reps)

Grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then extend your legs. Maintain a tall chest as you drive your elbows back toward your hips, squeezing your back and lats hard to finish. Straighten out your arms, and get a solid stretch in your shoulder blades before performing the next rep.

4. Overhead Rope Triceps Extensions (3 sets of 12 to 15 reps)

Set up the rope attachment on the top of the cable pulley. Grip the rope with both hands, and put it over your head. Spin around so that it's right behind you, and lean forward. Bend from the elbows to where your biceps touch your forearms to get a deep tricep stretch. Once they've touched, extend your arms, and flex your triceps hard at the top.

Workout #3

1. Landmine Deadlifts (3 sets of 10 reps)

Set a barbell up inside a landmine attachment. If you don't have one, anchor the end of the barbell against a wall to get the same effect. Keep your chest tall, push your hips back, and squat down until you can grab the end of the bar. Brace your abs, then press through your heels to rise back up. Flex your glutes hard at the top of the move, then reverse the motion back down to the ground before the next rep.

2. Supinated Lat Pulldowns (3 sets of 10 reps)

Place your hands shoulder-width distance apart as you grab onto the bar, palms facing you. Lean back a bit, and use your elbows to pull the bar down toward your sternum, squeezing your lats at the bottom of the motion. Resist on the way back up, maintaining tension in your lats. Feel a solid stretch at the top by allowing your shoulder blades to come up before performing the next rep.

3. Bulgarian Split Squats (3 sets of 10 reps per leg)

The Bulgarian Split Squat starts with you standing tall and holding a dumbbell in each hand. Position your back foot on a workout bench or couch, and step out with your other foot just about two to three feet away from the bench. Using control, lower your body into a split squat; your back knee should almost grace the floor. Then, push yourself back up to return to standing, flexing your glutes and quads as you rise.

4. Chest-Supported Reverse Fly (3 sets of 15 reps)

Hold a pair of dumbbells, and position your chest on an incline bench. Start the movement by pulling the dumbbells back, and flex the back of your shoulders at the end of the movement. Flex your rear delts hard, then resist on the way down before performing another rep.

Workout #4

1. Leg Press (3 sets of 12 reps)

Position yourself on the leg press sled with your feet outside shoulder-width and pointed slightly outward. Press the weight up, then pull the switches to unlock the machine. Lower the weight using control, then drive through your heels, flexing your quads and glutes to finish the motion.

2. Dumbbell Walking Lunges (3 sets of 10 reps per leg)

Hold a dumbbell in each hand. Bring one leg forward, and firmly place it on the ground. Descend into a lunge as you bring your back knee to the floor. Then, walk forward with your other leg, and repeat.

3. Seated Dumbbell Neutral Grip Press (3 sets of 10 reps)

Sit on a workout bench with your back supported while holding a pair of dumbbells. With your palms facing each other, press the dumbbells up, flexing your triceps and shoulders hard at the top. Resist on the way down, and lower back to the starting position before performing another rep.

4. Dumbbell Lateral Raises (3 sets of 15 reps)

Start by standing tall and holding a pair of dumbbells. Next, raise both dumbbells out to your side just right where your arms are parallel to the floor. Flex your shoulders at the top for a second before lowering the dumbbells with control.

Workout #5

1. Flat Dumbbell Bench Press (3 sets of 10 reps)

Lie down on a workout bench, holding a dumbbell in each hand. Press the weights over your body with your arms completely extended. Pull your shoulder blades back and down into the bench as you lower the weights with control toward your chest. Then, press the dumbbells back up to the position you started in, squeezing your pecs and triceps at the top.

2. Lat Pulldowns (3 sets of 10 reps)

Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the bottom of the position. Resist on the way up, maintaining tension until you get a full stretch at the top.

3. Dumbbell Rows (3 sets of 10 to 12 reps)

Position yourself parallel on a workout bench so your hand and knee are firmly pressed onto the surface. Grip the dumbbell with the opposite arm, and begin the motion by pulling the dumbbell to your waist, squeezing your lats and upper back at the very end of the movement. Straighten your arm afterward, and get a nice stretch at the bottom before performing the next rep.

4. Dumbbell Triceps Extensions (3 sets of 10 to 12 reps)

Lie down flat on a workout bench with a dumbbell in each hand. Press the weights up, keeping the palms of your hands facing each other. Keep your shoulders straight, and bend your elbows back so the dumbbells lower down toward you. As soon as your forearm touches your bicep, reverse the motion, flexing your triceps hard at the top.

The post 5 Best Workouts to Tone Your Body From Every Angle appeared first on Eat This Not That.

The 10-Move Standing Ab Workout To Get Fit & Lean

Tim Liu, C.S.C.S. — Tue, 12 Dec 2023 15:00:01 +0000

An incredibly common area of the body people want to train, tighten, and sculpt is the abdominals. This is because many individuals aim to melt excess body fat and reveal a flatter, more toned midsection. If you're trying to get fit and lean, then we have just the 10-move standing ab workout for you.

There are plenty of ab movements you can add to your routine—that includes standing ab exercises. Within this standing ab workout, you can use a combination of your body weight, resistance bands, balls, and weights for an effective, well-rounded routine that gets results. We recommend performing this series either one exercise at a time, or two paired back to back before moving on to the next one.

If you're ready to get started, keep reading to learn all about the best 10-move standing ab workout your routine has been missing. And when you're finished, be sure to check out The #1 Daily Chair Yoga Workout To Shrink Belly Fat.

Barbell Landmine Rotations

This 10-move standing ab workout kicks off with the barbell landmine rotation. To perform landmine rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight as you rotate the bar toward one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while keeping that tension in your core. Complete three sets of eight to 10 reps per side.

Standing Band Crunches

Get started by wrapping a resistance band around and tying a knot over a sturdy pole or beam above you. Stand below the band, grab it with both hands, and pull it down to your chest. Keep your core tight and your legs straight as you perform a standing crunch. Curl down, and flex your abs hard at the bottom. Complete three sets of 15 to 20 reps.

Band Low to High Chops

Wrap a resistance band around a sturdy beam or pole on the floor. Grab the end of the band, and take a step or two away from the pole. With your feet shoulder-width apart and your hips square, turn your hips and shoulders toward the band. Make sure your core is tight as you rotate diagonally up toward the ceiling and keep your arms straight. Flex your obliques at the top of the movement, then return to the starting position before performing another rep. Complete three sets of 10 reps per side.

Split Stance Dumbbell Rows

Get into a staggered stance position with one foot forward and the other one out to the side behind you. Grab a dumbbell, and hold it on the side of the leg that's straight. Keeping your chest tall and your core tight, bend forward at the waist about 45 degrees with your arm fully extended. Lead with your elbow, and begin pulling the weight toward your hips, squeezing your lat at the end to finish. Straighten your arm fully, getting a full stretch in your shoulder blade at the end before performing another rep. Complete three sets of 10 reps per side.

Dumbbell Windmills

Grab a dumbbell and press it over your head, locking out your arm. Plant your feet just outside of shoulder-width with your toes pointed away from your working arm. Keeping your core tight and your chest tall, push your hip toward the direction of your locked-out arm while reaching down toward the floor with your other hand. Maintain eye contact with your arm. Keep the arm with the weight in it high at all times. Lower as far as you can without compensating with your lower back, then drive your hips forward to return to starting position. Complete three sets of five reps per side.

Dumbbell Skier + Punch

Next up in this standing ab workout is the dumbbell skier + punch. For this exercise, hold the dumbbells right by your sides. Pull the dumbbells back, and swing them up in front of you using your hips. Next, "punch" them forward, then pull them back to you. Straighten your arms down to your side, and repeat. Complete three sets of 10 to 15 reps.

Medicine Ball Rotational Slams

For this exercise, grab a giant medicine ball, and position your feet outside shoulder width. Keeping your chest tall and core tight, bring the ball over your head toward one side in an arc-like fashion, slamming the ball down hard onto the floor. Flex your abs as you do this, then catch the ball and bring it over your head in the other direction. Complete three sets of eight to 10 reps.

Medicine Ball Slams

With your feet shoulder-width distance apart, grab a jumbo medicine ball. Raise it above your head, then slam the weight down onto the floor while flexing your abs hard as you finish. Squat with a straight back to pick the ball up before performing another rep. Complete three sets of 15 reps.

Band Rotation Chops

Tie the band around a sturdy beam, and take a step out to the side to create tension. Hold the end of the band with both hands utilizing a pronated (overhand) grip. Make sure your feet are spread out wide. Keep your core tight as you rotate the band across your body from your upper back. Flex your obliques during the entire range of motion, then return to the starting position. Complete three sets of 15 reps per side.

Farmer's Walk

This 10-move standing ab workout wraps up with the farmer's walk. Begin the exercise with a heavy dumbbell or kettlebell in each hand by your sides. With a tall chest, tight core, neutral spine, and braced abs, start walking. Once you complete the prescribed distance, turn around, and walk back to the start. Complete three sets of 20 to 50-meter walks.

The post The 10-Move Standing Ab Workout To Get Fit & Lean appeared first on Eat This Not That.

11 Best Ab Exercises for Beginners

Tim Liu, C.S.C.S. — Mon, 11 Dec 2023 15:00:58 +0000

If you're just starting your ab-sculpting journey, you're likely wondering what exercises will be the most effective additions to your routine. There are many ab exercises out there ranging from super basic to advanced. It can be challenging to select just the right ones, but that's where we swoop in to help. We have 11 of the best ab exercises for beginners to melt belly fat and tighten, firm, and sculpt this area of the body.

What makes an ab exercise effective? Well, it teaches you how to engage your core, allows you to keep tension there, and avoids compensating with other muscles such as your lower back. Once you build up your core strength with basic movements, you can move on to more advanced versions.

Here are the 11 best ab exercises for beginners. Read on to learn more, and when you're finished, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Side Planks

This list of the best ab exercises for beginners starts with the side plank. Assume a side plank position by stacking your feet and keeping your shoulders aligned with your wrists. Lift your hips up and forward while bracing your abs.

If the regular side plank position is too challenging to hold, you can start with the bent knee version while you build up your core strength. Aim to complete three to four sets of 20 to 30-second reps on each side.

Front Planks

First into a pushup position on your forearms. Keeping your core tight, lift your hips up to where your body is parallel to the ground. Squeeze your glutes, tuck your pelvis slightly, and hold the position while maintaining tension in your abs. Aim to complete three to four sets of 20 to 30-second reps on each side.

Hollow Body Holds

Lie flat on your back with your arms extended over your head and your feet out straight and together. Begin by pressing your lower back into the floor and slightly curl up while lifting your legs and arms above the air. Your body should be in the shape of a banana. Hold the position for the prescribed time, and be sure to keep tension in your core at all times. Do not to compensate with your lower back.

If this exercise is too challenging, you can make it easier by raising both legs and arms higher until you get the strength to have it lower. Aim to complete three to four sets of 15 to 20-second holds.

Flutter Kicks

Lie flat on your back with your feet at least six inches off the ground. Press your hands into the ground, and curl your body up with your ribs pulled down. With your core tight, begin kicking your legs up and down as if you're swimming. Maintain tension in your abs the entire time of the movement. Aim to complete three to four sets of 20 to 30 reps.

Mountain Climbers

Start by getting into a pushup position. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it toward your chest, flexing your obliques. Return your leg to the pushup position before repeating the motion with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Aim to complete three to four sets of 10 to 20 reps.

Reverse Crunches

Lie down on a mat, and make sure to keep your lower back flat. With a tight core, raise your feet back toward your torso, flexing your abs hard. Slowly lower your legs to the floor while keeping tension in your core. Aim to complete three to four sets of 10 to 15 reps.

Dead Bugs

Start the dead bug on your back with your fingers pointed toward the ceiling and your knees up, forming 90-degree angels. Inhale as you fill your belly with air, and pull your ribs down so that your lower back presses into the ground. Take one of your arms and the opposite leg, and lower them just above the floor. Then, exhale while keeping tension in your core. Bring the arm/leg back up, and repeat with the opposite side. Aim to complete three to four sets of four to five reps per side.

Bird Dogs

Assume a tabletop position, keeping your knees aligned with your hips and your shoulders in line with your wrists. Brace your core as you extend one arm in front of you and the opposite leg behind you. Keep your body in a straight line. Bring the arm and leg back in before doing the next rep. Finish all reps on one side before switching over. Aim to complete three to four sets of five reps per side.

Bicycle Crunches

Lie down flat on your back. Rotate your body up by taking one elbow and bringing it toward the opposite knee. Fully extend the other leg by reaching your heel straight out. Flex your abs hard as you finish, then repeat with the opposite side. Aim to complete three to four sets of 20 to 30 reps.

Straight Leg Sit-Ups

This exercise starts by lying flat on your back with your feet extended and your arms above your head. Keeping your core tight, curl your body up while keeping your arms straight in front of you. Flex your abs hard at the end to finish, then lower yourself slowly back down to the ground under control, maintaining tension in your abs. Aim to complete three to four sets of 10 reps.

Plank Shoulder Taps

This list of the best ab exercises for beginners wraps up with plank shoulder taps. Assume a pushup position with your shoulders in line with your wrists and your hips high. Keep your core tight as you take one hand and reach for the opposite shoulder. Touch your shoulder, then bring your hand back to the starting position and reach with the other. While you're performing this movement, keep your glutes squeezed and your back as straight as possible. Aim to complete three to four sets of 10 reps per side.

The post 11 Best Ab Exercises for Beginners appeared first on Eat This Not That.