BICEPS & TRICEPS WORKOUT

BICEPS & TRICEPS WORKOUT - SUPERSET

There's nothing better than a nice set of arms to show off in your tank top or cute sleeveless dress. You can get firm arms faster by supersetting biceps and triceps. Superset means you do two exercises for different muscle groups; for example, one for biceps and one for triceps. Do them back to back and then take a 30 second rest and repeat for 3-4 sets with 12-15 reps. 

Here is an example workout for you to follow: 4 exercises total

1. Incline barbell curls 12-15 reps.  Superset with Bench Dips 12-15 reps. Repeat 3 times

2. Concentration curls 12-15 reps. Superset with Single D-bell Kickbacks 12-15 reps each side. 

3. If you are more intermediate add another two exercises: Incline Supinated D-bell curls 12-15 reps. Superset with D-bell Overhead Triceps extensions 12-15 reps.

4. If you are move advanced add a fourth set: Standing biceps cable curls 10-12 reps. Superset with Cable triceps press down 10-12 reps. 

I hope you enjoy this workout! Let me know how you like it!

5 Ways To Reverse Your Biological Age

Studies show that if we break down the factors contributing to one’s longevity, a mere 25% is attributed to genetics or one’s biological makeup. The other 75% depends on the way we think and the choices we make. 

anti-aging.jpg


Thus, the principle of Un-aging is based on the idea that—although our chronological age is a given since it refers to how many years we have lived on this earth, we can still control the rate at which we age or our biological age.


Un-aging addresses how to prevent, slow, or reverse the effects of aging. It not only includes nutrition, physical fitness, skin care, hormone replacements, and similar; it also includes anti-aging psychology, e.g., attitudes, beliefs, and coping skills for resiliently handling change, stress, and aging.


All of these factors contribute to the state of our internal body clock. 


Although most believe that a body clock is something intangible, on the contrary, it refers to something very tangible and specific because the measure or one’s body clock is related to the length of so-called telomeres.


Telomeres are the caps on the ends of our chromosomes or DNA strands. They are like the tips of shoelaces, Without these plastic tips on the ends of our shoelaces, the shoelaces quickly start unraveling. The same is true of our DNA. As we age our telomeres gradually get shorter and shorter. When our telomeres get too short our DNA is no longer protected. Thus, when cells divide, errors will be made causing cancer and other chronic medical conditions. Eventually, our telomeres get too short to maintain life.

Fortunately, there are things we can do now to lengthen our telomeres and reverse aging at the cellular level.  By making these changes now, we can reverse our biological age and dramatically slow the overall aging process.   

Here is a list of ways to reverse your biological age:


1.    Eat healthy.
Many studies have shown that a healthy diet can reverse or slow telomere aging. In particular, diets high in whole foods such as vegetables, fruits, fish, nuts, seeds, and legumes can protect our telomeres from shortening. Sugar, processed foods, and processed meats have the opposite effect to our telomeres. 


2.    Lead an active lifestyle.
Studies show that regular exercising slowed telomere aging by about 10 years. The message here is clear, exercise can reverse or slow the aging process.


3.    Maintain an ideal weight. 
Being conscious of of our weight is more than just cosmetic or a means for us to have a positive self-image. Being overweight is another cause of premature aging. Carrying excessive weight causes oxidative stress, or “rusting,” to our cells resulting in telomere shortening and premature aging.


4.    Get enough sleep.
Ideally, we should sleep at least 7 hours a day. Sleep is when our bodies go into repair mode.  We need this repair process functioning optimally if we want to reverse our biologic age and “grow younger.”


5.    Manage stress and strive to be happy.
While we cannot avoid stress, we can change how we perceive stress and we can block the effects of stress on our telomeres through mindfulness, meditation, etc. Maintain a positive attitude by connecting with friends and family. Social connection was shown to be an additional way to keep our telomeres long and prevent loneliness, which is a powerful predictor of heart disease.

The decisions we make every day determine whether or not we grow old. By taking the steps outlined above, we can immediately reverse our biological age by about 10 years.  

Celebrate International Women’s Day: Be Bold For Change!

Celebrate International Women’s Day: Be Bold For Change!

international-womens-day-ladies-night-abacela-29.jpeg

This year’s International Women’s Day theme couldn’t be any more timely and inspirational. Being bold and determined to make changes is the first step to reaching our goals. Take this time to draw inspiration from women who are recognized for their achievements which paved the way to creating awareness for greater equality.


The common thread among women who have succeeded through the years, is that they not only make decisions to change, they also see it through. 

For most of us though, making lifestyle changes is a process that takes time and may require support. Once we’re ready to make a change, the difficult part is committing and following through. So we need to make a plan that will prepare ourselves for success. Careful planning means setting small goals and taking things one step at a time.
Where the mind goes, the body follows.

Let us work on the psychological aspect of making lifestyle changes that last. Here is a list of tips from the APA (American Psychological Association) to help us get and stay on track.

Make a plan that will stick. Your plan is a map that will guide you on this journey of change. You can even think of it as an adventure. When making your plan, be specific. Want to exercise more? Detail the time of day when you can take walks and how long you’ll walk. Write everything down, and ask yourself if you’re confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you’ll most often see it as a reminder.

Start small. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months? A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.

Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time. As new healthy behaviors become a habit, try to add another goal that works toward the overall change you’re striving for.

Involve a buddy. Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking. Talk about what you are doing. Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.

Ask for support. Accepting help from those who care about you and will listen strengthens your resilience and commitment. If you feel overwhelmed or unable to meet your goals on your own, consider seeking help from a psychologist. Psychologists are uniquely trained to understand the connection between the mind and body, as well as the factors that promote behavior change. Asking for help doesn't mean a lifetime of therapy; even just a few sessions can help you examine and set attainable goals or address the emotional issues that may be getting in your way.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track.
 

The Benefits of Weight Training For Women

Exercising is extremely important.

It helps you stay fit, influences your diet and makes you more energetic throughout the day. Regular workouts are beneficial for your body in many ways and should be a part of your daily routine. Before you start exercising, it is essential to make a workout plan and choose the workouts that are appropriate for your body. However, many women don’t have a slightest idea which exercises to choose and how to perform them.

Whether you want to do exercises for arms, shoulders, legs or back and chest, here is a very valuable exercise program which includes all these workout techniques. A great thing about these exercises is that you can do them at home, while on a vacation or with friends, basically anywhere. But, before you start any training program, make sure you do an active warm up for 5-10 minutes and always check with your doctor before starting any new workout program.


Arms

Next to six-pack abs, one of the most attractive body parts is the arms. Being a workout pro or a beginner, it is that muscle group that almost every woman wants to perfect. There are many arm exercises that are great for both biceps and triceps. One of them is the exercise called standing bicep curls. In order to do this exercise you should choose a band, d-bells or barbell where you can get 12-15 reps with each set. All you have to do is stand with a band under both feet, keep knees slightly bent, core tight and chest lifted. Then, grip the handles and start doing a bicep curl. Squeeze your biceps and then lower holding the resistance for a count of three, repeat 12-15 times. After incorporating this arm exercise into your workout routine, you’ll be able to see a difference. 

Back and Chest

A strong and firm back creates beautiful posture. Who wouldn’t want that? With a few simple back and chest exercises, you’ll no longer be dreaming of it. An exercise called sitting rows will help you acquire that. All you have to do is sit on the floor with your legs straight, core tight and chest lifted. Grip the handles and start doing a row. You should keep the elbows close to the body for a better effect and repeat the exercise 12-15 times. For a beautiful and firm chest you can do an exercise that involves pushups on feet or knees. 

Shoulders

Want to take your shoulders to the next level? An exercise called Upright Rows will help you with that. The instructions are very clear and straightforward. Stand with the band under both feet, with your knees slightly bent, core tight and chest lifted. Then, cross the bands so you are holding them in opposite hands. Start doing an upright row by lifting with elbows first. Remember to bring the elbows to shoulder height so there is no shoulder impingement. You should repeat the exercise 12-15 times with every set.

Legs & Booty

Great legs and booty are the essence of a perfect physique. If you’ve been struggling to find an appropriate exercise for legs, here’s a perfect one. It’s called Squatted Band Walks and all you have to do is sit back on your heels in a squat position, keeping your chest lifted. With the left side being first, take a big step out to the side. Keeping the resistance tight in the band, continue until you reach 15-20 reps and then change the direction. So simple and yet so efficient!

Abs

Fotosearch_k5833023.jpg

Oh, the abs. You don’t have to work your abs to exhaustion before you can carve out your abs. Instead, you can try out a few simple exercises that will get your abs to pop. There’s a really great one with a 6-8 lb. medicine ball and it goes like this – lie on the floor face up, put the ball between your legs. Bring your legs up meeting your hands and reach with the ball in your hands overhead while the legs go back down to the floor. You will find this exercise will do miracles!

Keeping your body fit can be challenging sometimes. However, these few simple exercises will help you get the physique you always wanted. You can even make an exercise plan and perform these body part workouts in 4 separate days. Grab a medicine ball, band, d-bells or barbell, always remember to warm up and you’re ready for some action. Your body will thank you later!

For more help visit www.fitandageless.com/fa-sales-page