Six Exercises to Build Muscles and Lose Weight
People take building muscles and losing weight as two successive processes and hold this myth that these do not take place simultaneously. This is not true and these need to be performed in a smart manner. A human body after working out heavily needs some recovery. If the body doesn’t get proper recovery period, the muscles will not develop at the same pace as expected. To gain a 
muscle in the body, there has to be a combination of high intensity weight lifting along with low intensity cardio workout. This will help the muscle to grow rather than a high intensity fat burning workout making it impossible to happen.
If a person wants to gain lean muscle mass, the body needs to cut on the strenuous cardiovascular exercises and eat a lot of healthy calories. Whereas, after gaining the muscle, if a person wants to shed weight, he needs to reduce his calories and start on cardiovascular workout. There has to be a perfect combination of strength training, cardio exercises and nutritional supplements.
LOSING FAT can be achieved by performing cardio workouts.. A 30 minutes cardio session at a medium intensity level for three to four days in a week is enough to support the body for losing weight. Another way to lose weight is cut calories in the meals. Try to serve body with maximum nutrition by curbing on the calorie count. A diet rich in fibre and water content is best in losing weight. Cut 500-600 kcal from your diet along with workouts and check for the weight loss. If there is no change, than cut another 200-300 kcal from the regular diet.
BUILDING MUSCLE can be achieved by strength training. Different body parts should go through strength training on different days in a week. Body’s strength should be slowly increased after the body has become used to the previous weight capacity. There are many exercises like squats for legs, flat press for back and shoulders, dumbbells for biceps and triceps etc. Strength training can be performed on three to four days out of a week, training different muscles on different days, to allow body to cope with the recovery.
NUTRITIONAL SUPPLEMENTS are also required for building muscles and gaining lean mass weight. A diet should be rich in proteins aiming at 1gm of protein per lbs of weight through fish, eggs, meat etc. Diet should also be rich in whole grains which are a good source of carbohydrates like whole wheat, brown rice, oatmeal, bran etc and one should drink at least two to three litres of water a day. Various kinds of vegetables and fruits should be included in the diet. Fat sources should be through nuts, oils and other omega fatty acid sources.
SIX EXERCISES that can help you gain muscle and lose weight can be categorized by working out different muscles on each day. We will start with:
OVERHEAD PRESSES FOR SHOULDER: This exercise is very effective to work out a major portion of the shoulder muscles. These exercises also put pressure on the triceps and help in their development. To perform overhead press, Hold weights with your arms keeping the elbow in a comfortable and bent position. The weights should be held at the eye level and slowly raised over the head avoiding any curvature in the back or the lower back. This will help in bringing strength to the overall body and a nice image too.
BICEPS CURLS: Bicep curls are the most common and result oriented exercise for biceps. To perform these, hold weight keeping Continue reading
Office Fitness
Working late is one of the excuses for not “working out”
Having a 8am-5pm job (not to mention a lot of overtimes) leaves us lethargic most days. Because we do not have enough energy to get up and lift a dumbbell, we would rather go straight home and recharge for another day’s work the next day. Well, not to burst some of your bubbles, you can do exercise even when you are in the office! You do not even need to change into your jogging pants and rubber shoes. It will only take up a few minutes of your working hours, or you can do it simultaneously while you are finishing up that report due later today. You can also do these various exercises on different hours of the day!
BASIC AND PRACTICAL TIPS
It is reasonable that some of us would rather work near our homes to avoid the hassle of long travel. To incorporate a fitness regimen into this, why not consider riding a bike going to work? That way, you can also save up on gas, as well as the annoying traffic! Brisk walking can also be a good choice, it gives you time to take in the environment that you pass by everyday. You might be unaware that there is a park on the way to work but you haven’t had the chance to see it because you are always inside the comfort of your car. If you still do need to commute to work, you can get off one bus stop away from your original stop and you can walk from there. An extra 15-minute walk won’t hurt.
If you have a car, you can opt to park on the farthest side of the area, giving you a chance to tone up your legs from walking (or speed walking because you’re late already). Always consider opportunities for you to stretch out those legs and do a little walking.
Brisk Walk at Lunchtime
Your 1-hour break does not necessarily mean you should eat the whole hour. After eating your lunch, you can take the time to walk around and avoid sitting down and letting that food get stagnant in your stomach. Have lunch outside the office so you and your colleagues can get a little work out while on break. You get to exercise going to and from the restaurant.
Move Around and Do Menial Tasks Yourself
Get your butt off that chair and photocopy those documents yourself! The photocopier probably isn’t a mile away. When you feel stressed out staring at the computer for a long time, give your peepers some break too. Stand up and roam around a bit. This will get your eyes rejuvenated and see a different kind of light. Go take a bathroom break, or get a coffee. Do not harass that intern to get all the stuff you need.
Proper Breathing
It may come as a surprise, but proper breathing is very beneficial to us. It relaxes the muscles and releases unnecessary stress. Start by sitting on a comfy chair, your back straight. Breathe in through your nose, count to 5 then exhale at the count of 6. Do this for 2 minutes and it will make a huge difference.
Use the Stairs
Do not ignore that staircase near the elevator. If your office cubicle is fairly near your comfort room, you might want to use the one upstairs or downstairs. Either way, you get to stretch out those hamstrings. If your office is on the 3rd or 4th floor, using the stairs may help a lot compared to idly waiting for the elevator to return to the Ground floor.
Fidgeting may be defined as a restless and spontaneous physical movement. You may notice yourself or some of your co-workers fiddle with notes even when they do not have to, pace around, or spin on their office chairs. These are considered as fidgeting, and based on a study by Dr. James Levine, people burn more calories when they do spontaneous movements rather than sitting on a chair motionless. So be aware of your habits in the office, you might be doing a little work out since you entered that job.
SIMPLE EXERCISES WHILE AT YOUR DESK
Wrist and Arms Stretches
Your hands are the most hardworking body parts in the office. 8-10 hours in the computer, on the phone, doing reports, can really strain your arms, wrists and hands. Take a short break and stretch them out a bit to avoid over fatigue. Try this easy procedure that will stretch your upper arms, elbows, forearms and wrists.
Put your palms together in front of your chest, making a prayer position. Flex your wrists in a 90-degree angle. Move your arms upward, until your elbows touch, then move them downward, returning to the original pose. Do these for a few more repetitions.
Lower Body Exercises
Our legs are the most important part of the lower part of our body. We need those to keep us going, especially for the professionals who are always on the go. Basic stretches will do when we talk about fitness. While sitting down, you can lift your leg up, parallel to your hips, and count for 20 seconds. Do this for a few sets more. If you can stand up, lunges can do the trick. Put one foot forward, bend forward and lift yourself back again. Make sure your weight is placed in front and not on the back. It will also help shape your buttocks.
Chair Exercises
If you have a job that requires you to be on your desk the whole day, these exercises can do wonders for you. For starters, make sure your chair is stable. If it has wheels, place them beside a wall so it would not move as you do your routine.
Sit on the edge of the chair then lift yourself up, positioning half way to a direct stand. Hold the position for 3 seconds with your hands forward for balance then sit back down. Repeat a few more times. These are called chair squats.
Place your hands on the edge of the chair on both sides while the rest of your body is positioned in front of the chair. Bend your body downward, until your elbows are on a 90-degree angle. Push yourself back up then repeat 16 times.
Upper Body Exercises
Hold a water bottle or any cylindrical object you have on your table, raise it and bend until the object is at the back of your head. When you reach that position, your elbows should be level with the top of your head. Slowly, bend your elbows, lifting the bottle above your head then bend again to return to the previous position. Do this for 12 repetitions. You can do it with both hands at the same time, or one at a time.
Abdominal Exercises
We are all aiming for that flat tummy and glorious abs. What distances us from that goal is the time we allow to pass by without giving our abdomen some exercise. Simply bend yourself slowly on both sides, contracting your abs. Just repeat the procedure, making sure you really sweat it off and not just bending.
After the bending, shape your abs up using a twist. Yes, literally twisting. Sitting upright, twist your torso to the left, contracting your abs. Return to the original position, then do it again on the right side this time. Repeat this for 10 reps, but do not overdo it as it may cause a serious back injury.
One Minute Aerobics
There are a lot of routines to choose from that can fit in one minute. Borrow 60 seconds from your work time before you enter in a meeting or while waiting for the photocopy machine to finish its task. You can try all of these, one day at a time, to provide variety of cardiovascular work out:
- Doing jumping jacks
- Running in place (Make sure your knees reach your chest)
- Jump as if you have a jump rope
- If you’re lucky enough to have a vacant room (you can be extra early for that presentation), jog around the room or walk as swiftly as you can
- Walk-lunge from your desk to the comfort room
- Go up and down at the stairs, two steps at a time for more stretching
EXERCISE BALL
An exercise ball can be easily incorporated in your work out routine daily. Some offices have these to give employees the opportunity to exercise a little even in the workplace.
Exercise balls are fairly the same; round and bouncy. They vary on dimensions and you can get an exercise ball depending on your height so it will be easier for you to use it. Ask a fitness instructor to guide you in purchasing one of these.
How to Use
You can do a lot of exercise by using this ball.
First, in weight training, the ball can be a support for your back, letting you balance yourself while doing bench press. Do not force yourself to lift heavy weights immediately as it may cause injuries if not done correctly.
Second, the ball is very helpful in forming your much-awaited abs. Like the position in doing bench press, lie on the ball, balancing yourself, as you do crunches for a few sets. Be sure to contract the muscles in your abdomen. If it hurts when you do the routine, it means you are doing it correctly.
Next, even when you are simply sitting on the exercise ball, it teaches you to have proper posture, as you need to sit straight when you are on the ball. You can do leg lifts while sitting on it, or dips, if you want.
If you are experienced in doing yoga or pilates, you might recognize that exercise balls are on its way to be one of the chosen equipments in doing these work outs (besides the mats, of course). In some of your stretching positions, exercise balls are easy to use. You can lean on it while you are lifting your leg.
Working out is a lot of work; hence the term. But it does not necessarily mean that it should be hard and simply remove from your day’s schedule. Dedicating a few minutes from your work schedule can give you good and satisfactory results in the future. You may not notice it at first, but as time goes by, you will see yourself getting more fit and acquiring the shapely and healthy body that you’ve always wanted. Then you will look back and be grateful to yourself that you took those 5-10mins a day to do a little exercise.
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About Belle
Belle is the owner and blog editor of Lean and Fab Supplier. She is an athletic girl who loves running, gymnastics and tennis and is also a strict vegetarian
Simple Fitness Equipment: Superior Results
To be healthy and fit, people would like to get in shape. Problems start to manifest when they understand the surplus effort, motivation and money needed to achieve this goal. In the mission to be healthier they can save money, but certainly the effort and motivation cannot be messed with. 
Here are some tips for people who are dissatisfied with their level of fitness and who want a ripped body.
Six pack abs can do well to some people, but the body builders to develop every portion of their bodies need more sophisticated equipment. If as an alternative you just want a leaner torso, easier time breathing after a vigorous activity, and some solid muscle growth, you can achieve this with just the basics.
If you’re reluctant to going to the gym or spend money on membership there, there is no need to worry. Now a days, most people of United States suffering from lack of physical activity. For them just getting up and moveing more often can be a real advantage. An ‘average Joe’ or ‘average Jane’ type people are unlikely to be the kind of people who always intends to use the advanced weight and aerobic equipment on a daily basis. However, it is much less important than getting up and moving as exercises in consciousness of the heart rate be at least 30 minutes a day, 3-5 days a week can really improve your health and fitness, while helping to lose weight. With a few pieces of home gym equipment, you can be in better shape, and not have to pay fifty dollars a month to share with the sweat of hundreds of others. For any home fitness routine an exercise ball is a resourceful piece of equipment. These fitness balls come in a variety of sizes, so anyone can find one that works with his body size. Exercise balls have a lot to give, allowing you to improve the scope of practice of abdominal exercises with aerobic and weight. This gives you to really work your abs as you will be able to leg raises from a position further back at 180 degrees flat, which really work the muscles. The ball can be easily stored, and certainly does not cost fifty dollars a month to use.
If you like to picking up some other pieces of fitness equipment, you may consider include the following: jump ropes, small free weights, elastic bands, medicine balls, etc. with only some of these elements in hand, and combined with a self-confident daily routine; you can see real improvements in fitness in a shorter time than you think.
Basic fitness equipment is enough to Getting in shape at home, you don’t need anything more. You undoubtedly need not spend unnecessary dollars for the opportunity of using a gym every day for Basic fitness equipments like a jump rope or an exercise ball for your exercise.