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Tip! Do your homework. As you start your weight loss plan, take the time to carefully evaluate your situation.
1. (Monday) Arms and Chest BICEPS (arms) BICEP CURLS: Stand-up straight holding the dumbbells in each hand at your side. Slowly lift one arm at time leaving your elbows in place. Bring the dumbbell from your side to your shoulder. Do 10-12 repetitions with each arm and do three sets. A great workout for your biceps. TRICEPS (arms) TRICEP EXTENSIONS: Keep both feet together, bend over slightly, rest one hand on the wall and make sure your other arm is at your side with your elbow at 90 degrees. Your elbow to your hand should be facing perpendicular to the floor. Extend the dumbbell straight back without moving your elbow and do three sets of 10-12 repetitions with each arm. Tip! Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial.PECTORAL (chest) CHEST PRESS: Lie down on a bench, bring both arms to your armpit area with dumbbells in hand and extend both arms straight up. Do 3 sets of 10-12 repetitions. If you don't have a bench, good old-fashioned push-ups will get the job done. 2. (Wednesday) Back, shoulders and trapezoid muscles BACK DUMBELL ROWS: Place left knee on a bench or chair with a dumbbell resting on the ground. Reach down and grab the dumbbell with your right arm. Bring the dumbbell straight-up under your armpit without moving any body part but your arm. Do 3 sets of ten repetitions with each arm. SHOULDERS: Stand straight-up, holding both dumbbells at your side. Keep arm straight and move one are at a time directly away from your body at shoulder height. Do 3 sets or 10-12 repetitions with each arm. (do not use more than 10 pounds for this exercise) Tip! Set realistic goals. – Instead of a 10# weight loss in a month, set goals regarding your eating plan, continuing to see the scale go down, or starting an exercise program.SHOULDER SHRUGS (TRAPEZOIDS): Stand straight up holding both arms at your side with dumbbells in hand. Lift both shoulders up toward your ears and pause at the top. Do 3 sets of 10-12 repetitions. 3. (Friday) Legs QUADRICEPS: Stand-up straight, hold both dumbbells at your side and squat down as if you're sitting in a chair. Do 3 sets of 10-12 repetitions. CALVES: Stand straight-up, hold both dumbbells at your side and stand-up on your tiptoes. Hold at the top for a couple of seconds. Do 3 sets of 10 to 12 repetitions. These exercises should take you 15 to 20 minutes to complete. When you are done with your weight training you can use the remaining time to incorporates some cardiovascular activity like walking, running, swimming or biking. Once you get the hang of it, you can purchase some additional dumbbells if you feel you need more weight. This 1-2-3 system will get you on your way toward easy weight loss and a healthier body. The key: be consistent.
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