For All Weight Loss, gain and body building

Easy Too Build CHEST WORK OUT : Dumbbell Bench  :      Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. 2.     Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 3.     Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position. 4.     Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it. 5.     Repeat the movemen

Cardio : Indoor Cardio Kit at The Gym : How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather. If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a  treadmill , biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your calorie deficit t