How To: Dumbbell Shoulder Press (Home & Gym)

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10 Minute Trainer Review: Week 1 Recap

Hey guys made it through week 1. I just wanted to post up this video to let you know how I did. I'm blogging everyday so if you want to know more check me out at 10minuteworkoutreview.com

Planks, Awesome Abs Without Doing Crunches

One of my favourite ab exercises are planks and side planks. They are fantastic core exercises because:

1. They work the whole core including the low back.

2. Planks are great for people who find traditional crunches painful in their neck and back.

3. Planks are incredibly effective for core strength and definition.

4. They have many variations from beginner to advanced.

5. Planks can be done anywhere, anytime.

Basic Front Plank

-With clasped hands place them in front of you on the floor under your shoulders.

-Go up on to your toes so you are supporting your weight with your elbows and toes.

-Now flex your abs and lower your butt.

-Remember to breathe and time yourself for 1 minute. If you can't make a minute right away drop to your knees and take a 10 second break. Get back in to the plank for the remaining time.

Variations

Beginner
-Support yourself on your hands, instead of your elbows.

-You can also use a stability ball placed securely up against a wall. Put your clasped hands and elbows on the ball.

Advanced
-Support your weight on one foot

Side Planks
This exercise is an oblique toning machine!

-On you side stick one elbow in to the floor under your shoulder. Your forearm should be straight out and your whole arm should create a 90 degree angle.

-Stack your feet one on top of the other.

-Now raise your torso off the ground. Stick your outer oblique toward the ceiling. Hold for 30-45 seconds each side. If you can't make it right away drop to your knees to recover and then get back up there.

-Your other arm (that is not supporting you) can be straight up in the air for balance (easier) or folded across your torso.

Variations

Beginner

-Put the weight in your knees with your legs bent.

Advanced

-Raise a leg or an arm and a leg at the same time.

The Plank Ab Workout

Do this 2.5 minute plank workout and your abs will be thanking you the next day. If you have trouble feeling a workout on your abs the next day from crunches, this will change everything.

Without rest

30 seconds front plank
30 seconds side plank
30 seconds front plank
30 seconds (the other) side plank
30 seconds front plank

Try to transition as quickly and fluidly as possible. Remember, if you can't make the whole count just rest and get back up there.

Try Planks!

Want to Wake Up Easier? Try this Yoga Stretch

Do this yoga stretch in the morning to help wake your body up in the morning! diet.com *Sponsor: Free Diet Strategy Video - www.diet.com This move is inspired by a yoga practice, and is great for getting extra energy in the morning! Fitness and Flexibility! Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our youtube Channel - www.youtube.com Go behind the scenes w/ Sarah's Blog- www.diet.com Twitter twitter.com Facebook: www.new.facebook.com itunes: tinyurl.com Sarah's Fitness Blog - www.examiner.com

Be Realistic About Your Fitness Goals

I'm afraid that a lot of people set really high expectations on themselves. Some think working out will solve all of their body image issues. Thinking that exercise will make you perfect only leads to disappointment and ultimately, giving up altogether.

The thing is, we are predisposed to an extent. Our genetics play a huge factor in our body shape.

I really wanted a nice bulge in my bicep. You know the ones I mean. Those nice, perfectly formed round muscles. Well, my biceps are probably comprised of slow twitch muscle fibers, which means they are great for endurance but not so great for power. This makes them appear long and small but lean. Not big, round and powerful. So I don't have my ideal biceps but you know what? I'm very happy with my arms. They have come a long way! There was a time when I would not even take a picture from the side because I was so self-conscious over them.

I remember when I started losing weight, I had these ideas that I would lose a few pounds and suddenly have a perfect body. Like a model from a magazine. No cellulite, no little bulges of fat anywhere etc. The reality is, nobody is ever 100% happy with their bodies. There is always things we think could be better. The quest to perfection is doomed for failure.

The point is, self-improvement is not about looking like the cover of a Fitness magazine. It's feeling satisfied with all the physical and mental changes you have achieved. It's about all the newly developed abilities and feeling good about yourself, that truly matters.

My main goal was to lose weight but through that goal I discovered my love of running, weight lifting, walking, sports and fitness related topics. I see these interests and abilities to be more satisfying than the original goal I set out to achieve.

Keep in mind that body builders like Arnold used steroids and models were born thin and they are still airbrushed and "digitally enhanced" to look perfect. The bodies you see in the media are not real. Nobody is perfect but everybody is beautiful.

Be Realistic!

Top 10 Secrets of the Slim

Skinny people have their success secrets, and there's no reason you can't try them, too! Check out this video for ten slimming tips - and take the first step towards a hot, sexy new body.

Can Vitamin B12 Help Weight Loss

You may have heard claims of B12 shots producing significant weight loss in no time. You also may have heard scientists say that there's no proof B12 helps you lose weight (but it has been proven to keep you from gaining it). So what's the truth? What is B12 and does it really help you lose weight?

B12 is a nutrient we naturally get in our diets. It is vital for out body to function normally. A B12 deficiency can have serious effects on your body. Would you make a cake a purposely leave out the flour, sugar, or baking soda? Of course not. When you leave an important ingredient out, the cake just does not work right. Your body is the same way. If you're lacking an important nutrient like B12, your body just does not work right. By adding this vital nutrient to your system, you're letting your body operate more effectively and efficiently. This improves your overall health and helps you lose weight.

B12 gives you a great energy boost. While this may not take off the pounds in itself, it can get you up and moving. Many people don't exercise because they're just too tired at the end of a long day. With this extra energy, you can go to the gym or even just take a walk around the block. Plus, if you find your energy level dragging between shots, you can get more B12 in your diet to keep yourself going.

B12 boosts your metabolism. This means that you digest your food faster and burn more calories just by sitting there. And the more calories you burn, the fewer calories you store as fat. Plus, if you increase your exercise level, you'll boost your metabolism even more!

If you've looked into B12 shots, you've probably noticed they're a bit pricey; usually about $65 a piece. As I mentioned earlier, we all have B12 in our system that come from the food we eat. While getting shots may be a bit more potent, you can get more B12 into your system by adding it into your diet. Don't try pills, they don't work as well. Just eat more foods that are rich in B12. Some suggestions for food high in B12 include: clams, liver, trout, and salmon. You can also find foods, such as breakfast cereal that have been fortified with B12 and other vitamins and minerals.

There are many arguments for and against B12. There are scientists who will claim that there's no proof of its effectiveness, but what about the thousands of people who say they've lost weight? The key to losing weight is that there's no magical shot or pill, you have to work at it. However, combined with diet and exercise, B12 could be the boost your system needs to finally take those extra pounds off.