Body Weight Workout Challenge – Push-ups and Pull-ups Versus Dips and Body Weight Rows

However with the use of a simple tool like a dip stand you can perform a similar workout of dips and body weight rows and possibly experience better results. To find out if this is true we will compare these exercises. It’s push-ups versus dips and pull-ups against body weight rows. Who will be the winner? Push-ups are arguably the most popular of the four exercises because they require no special equipment and engage a variety of muscles including the chest, arms, shoulders and core. The drawbacks are push-ups can strain your wrists and you have to put your hands on the floor which is often a dirty place. Secondly, push-ups only require you to lift a small portion of your body weight thus limiting resistance and potential for muscle growth.

You can increase the resistance by raising your feet off the ground. You can place your feet on a chair and some people go as far as getting their body in an almost hand stand position by putting their feet up against a wall. This adds much more resistance but your head tends to get in the way hitting the ground and limiting your range of motion during what you might call a handstand push-up. Now imagine you are a gymnast on the parallel bars. Your hands are grasping the bars and your arms are straight. While you may not be able to do a summersault from this position you may be able to do a dip.

Lower yourself between the bars by bending your arms and when your biceps are parallel to the bars you then raise yourself up again. You have just completed one dip. In comparison, dips use similar muscles to push-ups and you do not have to put your hands on the floor or strain your wrists. Additionally, because you are lifting your entire body weight dips offer more resistance and greater strength gains than push-ups without the range of motion issue. However, because of the increased range of motion you have to be careful not to over extend yourself. Lowering your body too far can strain your shoulders. If you cannot lift your entire weight some dip machines, like the Ultimate Body Press dip stand which is designed for home use allow you to leave your feet on the ground for support so you can work your way up full body weight dips. Having compared the two “push” exercises let us move on to the “pull”.

Pull-ups have been called the king of body weight resistance exercises. That is because pull-ups work almost all the muscles groups in the upper body and are quite possibly the most difficult body weight exercise. The drawback is that the vast majority of people can’t even do one. So what do you do if you like the benefits of pull-ups but you can’t do them? You may like to try body weight rows. This exercise looks very similar to an upside down push up. Hang your body under a bar that is about waste high. Keeping your back and legs straight and with only you heels touching the floor pull your upper body up towards the bar and then lowering yourself again. This exercise works basically the same muscles as pull-ups except with more focus on the upper back and shoulders. It is also a little easier so more people will be able to benefit from body weight rows than pull-ups and similar to push-ups you can add resistance by raising your feet off the ground. In conclusion the winner here is a matter of personal preference and your own fitness goals.

If you like push-ups but want to add greater resistance then you should switch to dips. If you have tried pull-ups and they are too difficult or you are looking for a new exercise then you should try body weight rows. In either case, the Ultimate Body Press Dip Stand as an affordable piece of exercise equipment that allows you to do both dips and body weight rows at home, work or while traveling, so you should give it a try.

Frank Balentine,
President,
Ultimate Body Press,
http://www.ultimatebodypress.com/

About the Author

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Effective Strategies to Help You Lose Lower Belly Fat

If your problem is that you need to lose lower belly fat, your true problem really is that you need to lose fat. There is not one single thing you can do to exclusively rid yourself of lower belly fat; however, there are combinations of things that will help you lose that lower belly fat and if you do them, you will be lighter and happier in just a few weeks.

To lose fat, you have to eat less calories than you burn. This means that at some point, your body will tap into your belly fat for energy because it isn’t getting the normal amount of calories. Eating more calories than you burn is how you gain weight in the first place, so it makes sense that you have to do the opposite to achieve the opposite result.

To lose fat faster still, it is important to exercise. The best exercise for losing weight is interval or circuit training. When you circuit train, you perform a set of toning exercises followed by a few minutes of aerobic training or you can do each set of exercises in a quick fashion and keep going back over your entire routine in a brisk manner. Interval training requires that you move at a rapid pace for a little while and then step up your pace for a few minutes before returning to your beginning pace. Studies have shown that this kind of training is the best way to not only to lose lower belly fat but also excess fat in other parts of the body as well.

If you need to lose lower belly fat, you may also need to tone your abdominal muscles. If you absolutely hate floor exercises, you should know there are exercise videos with routines that burn fat and tone the abs all at the same time. Find a good weight loss program that incorporates good eating habits with exercise and you will soon be on your way to having the flat tummy you so wish to have.

About the Author

Diet alone will not shed the fat from your stomach. The secret is combining a diet and exercise to blast away fat and sculpt your body.

If you are ready to blast away your belly fat and get into that size 6 dress then I challenge you to check out these two very effective programs that when combined provide a lethal fat burning system losing 2+ pounds every week! Click Here Now to Get Started

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All About the Best Stomach Exercises

It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn’t going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Some people consider the best stomach exercises to be included in a Pilate’s workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate’s workout will work the stomach muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video’s that can be purchased.

Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person’s body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

About the Author

Read more about treadmill workouts, including the tread climber at The Treadmill Workouts website.

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Losing Tummy Fat – Combating the Myths and Verifying the Truth

An estimation is that 70% of adults strive to have a flat tummy but have a problem with losing tummy fat. They will go through a number of fads, products and latest craze diets before finally giving up because they think that losing tummy fat is a myth. They will admire models in magazines and then put it all down to air brushing of the photographs.

Fortunately losing tummy fat is reality but most of the fads and tricks that tell you how to do it are a myth. A common myth among men is to work hard on sit ups and forget about losing weight. The problem with this idea is that if you have not lost the tummy fat then no amount of toning your mid section will work as the new six packs abs will just be hidden under the fat. This method also means that as soon as you stop working out the six pack abs hidden underneath the tummy fat will indeed turn to fat themselves and you have more fat than before you started.

Many women who want to try losing weight will buy diet pills which very often have side effects. One friend of mine who was taking diet pills consistently had to be near a toilet in case of a sudden attack of diarrhea. Even if diet pills are effective in losing weight, not only do they turn out an expensive burden on your monthly budget but taking them for a long time is not good for your health. Another trick is to go for body wraps which allow you to lose inches in a day. The inches soon return however after 48 hours and once again these body wrap treatments are very expensive.

Mike Geary is a certified personal trainer and nutritionist who says that the key to losing tummy fat is a combination of a specific all body workout whilst keeping your overall body fat below 10%.

Knowing how to keep your body fat under 10% is all about eating certain foods that give all the nutrients that the body needs but at the same time help towards burning fat. Surprisingly many of the health foods that we eat to lose weight actually contribute towards slowing down our metabolism and add to our fat stores. Also unlike other work outs, an all over body work out will prevent you from becoming tired straight after and instead will boost your energy as focus is not just on the tummy but everywhere.

Let’s recap what you’ve learned in this article:

* we know now that diet pills, only working out and only maintaining a diet are not the key to losing tummy fat.

*An all over body workout and set diet have to be joined in a process that can become part of your average day.

*By combining the two and making it routine it will become part and parcel of your life and the results of losing tummy fat will be seen for a lifetime.

About the Author

David Hayford – Ezine author

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Sunpentown AB-758: Giddyup! Core Exerciser (Single Control) AB-758 $449.00

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Sunpentown Giddyup! Core Exerciser with Dual-Motors – AB-757 $374.95

SPT GiddyUp Core Exerciser “Single Loop” AB-758 $365.99

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Sunpentown AB-758 Giddyup! Core Exerciser-Single Contro $329.99

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Medicine Ball Exercises – Very Important Information You Should Know About

For most of those who are actively involved in sports and are following a strict fitness program, sit-ups, crunches and push ups are most popular. These simple exercises are very effective in giving our muscles the necessary workout to keep them healthy. However, these exercises can still be made more intense by using a medicine ball. Medicine balls are weighted balls that can be used for resistance training. They come in different sizes and weights that can perfectly fit varying fitness levels. When properly used these balls are excellent in targeting and toning your major muscle groups and, consequently, strengthening your muscle core. Below are examples of simple medicine ball exercises that you might want to try:

Medicine Ball Sit-Ups. Sit-ups with a medicine ball strengthen your abdominal muscles. To do this you need a training partner who can assist you as you as you perform the routine. Assume a lying position with legs flat on the floor. Firmly hold the ball in front of you at chest level. Slowly sit-up and pass the medicine ball to your assistant. Grab the ball as it is returned to you by your partner and repeat the sequence from the beginning. If you don’t have a partner you can throw your ball against a wall and catch it as it rebounds.

Medicine Ball Push-Ups. Push-Ups using a medicine ball intensify the challenge that you give to your muscles in the arms and chest. To do this, place your hands on either side of the apex of the ball. Slowly move your feet back until your body is straight and your toes and hands on the ball are its only support. Bend your arms and lower your chest to the ball. Then, extend your arms and press back up into the starting position. Repeat the procedure as tolerated.

Medicine Ball Thrusters. This particular exercise targets your arms and legs. This is also good at elevating your heart rate. To do this hold the medicine ball in front of your chest while keeping your legs hip-width apart. Slowly push your butt back and lower your knees. Assume a squat position until your thighs are parallel to the ground .While in this position drive out of the squat and quickly extend your arms above your head so that your body is completely straight. Lower your arms and put the ball back to your chest and repeat the routine as tolerated.

Russian Twists. This exercise is best for your abs, core and lower back. Sit on the floor and slowly lift your feet off of the ground. Hold the medicine ball with both hands in front of you and twist your body from side to side, doing a rowing movement using the ball as if paddling a kayak. Repeat procedure as tolerated.

Chest Pass. While in standing position hold the ball at chest level. Tighten your core area and push the ball away towards a wall about 6 feet away. Strength must be applied as the ball is pushed away. Catch the ball at chest height and repeat the procedure as tolerated. This exercise is best for toning and and strengthening your chest, shoulders, arms and core muscles.

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About the Author

Happily married father of three, fitness nut, and former professional bodybuilder.

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9 Great Exercises To Beat Belly Fat

But I hate exercise, you say. Are the pants fitting tighter than usual, so the pooch is hanging over the waistband? If so, you probably havent been getting the exercise needed to let the muscles hold it in tight and remove the extra few inches of excess fat at the same time. Now, before you start thinking, I dont have time-you need to take at look at these 9 great exercises to beat belly fat.

For less than an hour a week-twice a week, 20 minutes a set, you can tighten up that belly and a few other muscles while you are at it. We arent going to talk about the same old sit-ups or crunches. There are three different levels, beginner, intermediate and advanced to get you started and advance as you feel like it.

Well start with the beginner exercises. All three of these involve: START POSITION with your feet about hip width apart:

1. Lunge twist-With knees slightly bent, elbows bent 90 degrees to hips, lunge forward with your right leg and rotate torso and arms to right, rotate back to center as you push off right foot to start, Alternate sides, do 16 reps.

2. Step Hop-With Hands on hips, step forward with the right foot and lift left knee to hip level as you hop straight up on the right leg, land with feet together, alternate, do 16 reps.

3. Shot Put-Bend right elbow to put hand by ear, with left arm straight out at shoulder level. Lunge to right with the right leg and rotate torso to the right. Push off right foot to stand, pivoting to the left, as you do, extend right arm diagonally, (like throwing a shot), alternating sides, do 16 reps.

Once you feel comfortable with this routine after a week or two, you may feel you are ready to start on the Intermediate work-out. These also are START POSITION, feet apart about hip width.

4. Lunge Reach-With knees slightly bent and arms by sides, lunge forward with the
left leg, bending both knees 90 degrees and reach arms toward the floor. Explosively push off left leg to return to starting position and lift your arms overhead. Do 8 reps, switch sides and repeat 8 reps.

5. Hand-Up Hop-With knees slightly bent and hands on hips, step forward with left
foot and lift right knee to hip level as you hop straight up on left leg and extend your arms overhead, then land with feet together, hands on hips. Do 20 reps, alternating sides.

6. Discus Throw-Extend arms at shoulder level, lunge to the right with right leg.
Rotate torso to right, quickly shift weight to left leg, bend knee and push off left foot to hop up as you turn to left and swing your right arm across body, (like throwing a discus), do 10 reps then switch sides and repeat 10 reps.

After a week or two, if you feel comfortable, you can move up to the advanced workout. If you have been doing your routine twice a week, you should start noticing some tightening in the belly muscles and if you have be faithful to your belly workout you should also notice it in your, butt, legs and arms, as well.

For the advanced routine, the start position is slightly different for each one.

7. Jump Lunge-With feet about hip width apart and knees slightly bent, extend arms slightly overhead and lunge forward with left leg, bending both knees 90 degrees, then jump straight up, switching legs in midair so that you land in a lunge with the right leg in front, do 12 reps, alternating sides.

8. Squat Jump-With feet shoulder width, knees slightly bent and hands by your side, squat, keeping knees behind toes, then jump up, lifting arms overhead, lower arms to sides, do 12 reps.

9. Hammer Hoist-Feet slightly more than shoulder width, hands clasped together in front of thighs, squat keeping knees behind toes, and reach arms slightly back between legs, then jump straight up, bringing arms overhead, (like hoisting a heavy mallet). Land in starting position and do 12 reps.

Once you have perfected this routine and feel your muscles tightening, you can repeat the routines as desired, or mix and match the parts of the different routines. The main thing is to keep a regular routing at least once, maybe twice a week.

You can do most of these while watching a regular TV show. With these 9 great exercises to beat belly fat you will find that there is no interference in your normal daily activities and you will get the flat tummy youve always wanted.

About the Author

Steve Hochman is the founder and CEO of Next Level Fitness. O.C.’s fastest way for you to get fit.
Personal Trainer Orange County Ca, Irvine Personal Training, Weight Loss
Personal Trainer Orange County Ca, Irvine Personal Training, Boot Camp

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