Inexpensive Workouts for Weight-Loss and Better Health

Exercising doesn’t have to be expensive and being short on funds shouldn’t be an excuse for not getting enough daily exercise. With a little thought and determination it is possible to exercise almost for free every day!

Walking – This is of course one of the cheapest and easiest exercises to do. All that you really require is a pair of walking shoes, which you probably have anyway. All that is left is to put on your shoes and walk for 20 to 30 minutes each day.

Crunches – Crunches are a great way to strengthen your back and stomach muscles. Aim to perform one to two sets a day of about 10 to 20 crunches in each set. As you improve you can either increase the number of sets or increase the number of repetitions.

Cycling – Most people have access to a bike and cycling is a wonderful exercise. It improves and strengthens your muscles and your cardiovascular system. Going on a bike ride is a great way to de-stress yourself after a hard day at work. It is also enjoyable by yourself or with a group of people.

Dancing – What’s to stop you from putting on your favourite music and dancing? This is a great form of exercise that requires no new clothing or shoes. You can dance around the house with your kids or alone while doing your housework.

Playing Ball – Get outside with your spouse, girlfriend, boyfriend or kids and play some type of ball game. This could be soccer, baseball, volleyball or just having a good old game of catch. This is a great way to have fun and brings back memories of your childhood.

Swimming – If you are lucky enough to live near a lake or river you can enjoy going for a swim all summer long. This normally costs nothing unless you have to pay for parking at a beach area. Memberships at local swimming pools can be relatively inexpensive and a good way for a family to spend some quality time together.

Hiking – Grab your hiking boots and head out to a local walking trail. This is a fantastic way to visit local scenic areas and get some fresh air into your lungs. It also makes for a wonderful day out with the family. Why not take a picnic lunch and really enjoy your outing.

So there you have some inexpensive ideas on how to fit exercise into your lifestyle. You really have no excuses left anymore, it’s time to start exercising and living healthier.

How to do a walking lunge

Video: Make your lunges more challenging by doing walking lunges instead.

Partner Exercise Ideas

If you are looking for a no cost workout then exercising with a partner is an ideal method to use. Basically you will be using the weight and resistance of the other person to perform each exercise. This should be done very carefully and by using small amounts of pressure to prevent any injuries from occurring.

There are various types of exercises that you can do together and I will describe a few of them below.

Shoulder Press – this can be done by standing face to face with your partner and pressing your palms together at shoulder level. By keeping pressure on each other’s palms you want to move your arms upwards in a smooth movement. Try not to arch your back. Aim to do 10 reps.

Inner/Outer Thigh Muscles – position your legs so that your partner has their hands on the outside of your knees. The movement involves you pushing your legs apart while your partner tries to prevent you by applying pressure. Aim for 10 reps. This can also be repeated for the outer thigh muscles by having your partner place their hands on the inside of your knees.

Shoulder Shrugs – For this exercise you want to place your hands on your partner’s shoulders. Attempt to lift your shoulders up to your ears while your partner applies pressure. The goal is for your partner to apply gentle resistance. Again aim for at least 10 reps.

Hamstrings – Lie down on the floor on your stomach and bend one leg at the knee so that it points up to the ceiling. Your partner wants to hold the back of your foot and apply resistance while you try to bend your leg to your buttock area. Aim for 10 reps if possible.

Quadriceps – For this exercise you will want to be on your back on the floor or use a mat if necessary. Lower your knees towards your chest, this will be the starting position. Your partner will apply pressure to your feet while you attempt to straighten your legs. Aim for 8 to 10 reps of this exercise.

While doing these exercises the person applying the resistance wants to use enough force to make it difficult for the person to execute the movement. But not so much that it is impossible to make any kind of movement at all. With a little practice you can both see and feel how much pressure is required and you will know when to increase the amount.

Acai Berry Diet – Aids In Weight Loss And Anti Aging

The Acai Berry is taking the world by storm. Just the mention of the berry causes many people to talk about the benefits they have heard about somewhere. Even celebrities such as Opra claims it is a wonder weight loss diet.

There are studies that show the berry is very nutritional as well as a powerful food. It is from the rainforests of Brazil. It tastes like berries combined with chocolate making it more appealing. It is high in amino acids and fatty acids that are essential in any diet. It can be found in health food stores or online.

The benefits of the Acai berry are it is a great means of detoxing and maintaining a healthy balance on the levels of pH in the body. The levels of pH are responsible for the body’s immune system to function properly. The berry also has a high concentration of antioxidants that fight aging. It has monounsaturated fats, dietary fiber, and phytosterols that promote cardiovascular and digestive health.

When adding the Acai Berry to the diet with a proper diet and exercise, people do lose weight. They are able to increase their health based on the ingredient of the berry. The berry adds to the essential nutrients and fiber needed for a healthy diet. It helps fight of diseases such as the common cold, heart disease and fatigue. With these benefits, it is no wonder many people are using the berry for their dietary needs.

Acai comes in different forms. It is available in whole berries, powders, juices, pills and food items. The easily accessible berry has found its way into many homes for both weight loss and health improvement supplements.

When using any dietary supplement, remember to add exercise to the diet as a standard routine. Exercising increases the benefits of any diet as well increases the body’s ability to function in a healthy fashion. The Acai berry will add to the balance and active life style.

Depending on the location of the product, the prices will vary. It is generally an affordable product. Make sure to verify when purchasing the product the exact quality of the contents. Some companies try to sell a diluted product that does not have the same benefits as the higher quality products. Read the labels carefully to know what you buying.

If your are serious about losing weight and improving your health, the Acai berry is one of the best options on the market. Research proves the berry is an effective method to any diet whether for weight loss or for increased health.

To gain further information on the benefits of the Acai berry, use the internet as a great resource option.

Make Your Own Hummus at Home


2 cups canned garbanzo beans, drained

1/3 cup tahini

1/4 cup lemon juice

1 tsp salt

2 cloves garlic, halved

1 tbsp olive oil

1 pinch paprika

1 tsp minced fresh parsley


Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.

Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

(Makes 8 Servings)

Make Your Workday Commuter Your Workout

Depending on where you live and what your lifestyle is, you might be able to get in better shape and improve the planet at the same time – by commuting smarter and healthier.

The United States is a car-based country. The vast majority of individuals who are of an appropriate driving age happen to own an automobile, and many children spend hours and hours saving up for that very first car. While much can be said for the car in terms of convenience and accessibility, our constant attachment to our cars contributed heavily to the United States?

Workout for your shoulders

Video: A fitness professional goes through 3 exercises that target your shoulder muscles.

How to do behind the back shrugs with a barbell

Video: A demonstration of behind the back shrugs with a barbell. A good exercise for the back and traps.

Tricep stretch demonstration

Video: A trainer demonstrates how to do a tricep stretch.

One Arm Dumbbell Preacher Curls

Okay, you have learnt about the ?Alternating Hammer Curls?, now let?s get started on the one arm dumbbell preacher curls. Yes, the words ?Preacher Curls? sound sort of ridiculous, but if you want to get that nice peak in your arms, then you should get your dumbbell and get each arm ready for the single arm dumbbell preacher curls.

The Preacher Curls happens to be the best isolating exercises, doing this exercise will help you isolate bicep muscles and makes sure that you pack weight on and achieve a really fast muscle growth in the most popular muscle group; and that is, the biceps.

What You Need to Do The One Arm Dumbbell Preacher Curls

You will require a preacher curl bench which you can find in most gyms. If you do not have the time to go to the gym as often as you would like, you can invest in one for your home?s fitness room. You will also need a dumbbell.

How to Do the One Arm Dumbbell Preacher Curls

Adjust the height of the preacher bench so that it is at a really comfortable level for you. If you have the bench too low, this will not give you adequate room to reach over and carryout the exercise. Adjust the height of the bench in such a way that you will be sitting comfortably with the back of your arm on the padded area which is right in front of you.

Take a dumbbell that you can successfully handle for 8 repetitions (at least). Use a lightweight dumbbell because this exercise is not so easy to perform ? just get used to the movement first before you switch to heavier dumbbells.

Position your arm (the one holding the dumbbell) stretched out and placed on the bench?s pad. Rest the other arm on top of the pad ? doing this will help stabilize your body during the process of carrying out the exercise.

Make sure you straighten your upper body and back and position your feet in a position that will lend you more stability.

Start the exercise by curling your arm upward till it?s a little bit above horizontal. The biceps should be the only muscles working with support from the forearm muscles. Ensure that your elbow does not slide or move and make sure you do not twist or tilt your upper body.

As soon as you have reached the top position, make sure that you hold for a second or two before you lower down the dumbbell to the starting position.

Important Note

For really big muscle growth, you will need to pack on more weight, but like it was mentioned earlier, start with lightweight dumbbells until you have complete control over the dumbbell.

You will of course work both arms in order to avoid one arm growing way bigger than the other. If you want to see quick results, you should make sure that you include the one arm dumbbell preacher curls in your regular exercise routine.