8 strength exercises for fat loss

By Raphael Calzadilla, B.A., CPT, ACE
Chief Fitness Pro
eDiets

(read the previous part - click here)

I want you to perform the weight training workout in circuit fashion on two to three alternate days of the week. After completing the first exercise immediately go to the second exercise, the third, etc. Once you complete all the exercises, wait 30 seconds and repeat the circuit one more time. Perform 10 to 12 repetitions on all exercises. Strive for a quick, efficient and brisk workout.

On two to three other days of the week perform cardiovascular exercise for 30 sustained minutes. Remember, the weight-training workout is a circuit program so it will also make inroads into your cardiovascular system. This allows me to limit the amount of traditional cardio to two to three alternate days per week.

1. Chest: Chest Press

Starting Position:

Lie on a flat bench or flat on the floor with your spine in a neutral position.

Hold a dumbbell or cans in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Movement:

Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

2. Legs: Dumbbell Squat

Starting Position:

Stand up straight with feet shoulder-width apart.

Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another.

Maintain a neutral spine and a slight bend in the knees throughout the exercise.

Movement:

Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.

Contracting the quadriceps muscles, slowly return to the starting position.

Key Points:

Exhale while returning to the starting position.

Inhale while lowering your body.

Do not let your knees ride over your toes (you should be able to see your feet at all times).

It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.

Think about sitting back in a chair as you are lowering down.

Push off with your heels as you return to the starting position.

You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

3. Butt -- Lying Gluteus Lift

Starting Position:

Lie on your back with your knees bent and your feet on the floor.

Place your arms at your sides for support.

Movement:

Contracting the glutes, project your hips up toward the ceiling as you lift your buttocks off the floor.

Slowly return to the starting position stopping just short of your buttocks touching the floor.

Key Points:

Exhale while lifting your buttocks.

Inhale while returning to the starting position.

4. Shoulders: Dumbbell Two-Arm Lateral Raise

Starting Position:

Stand with feet shoulder-width apart with a slight bend in your knees.

Hold a dumbbell in each hand with your arms down at your sides and palms facing your legs.

Movement:

Contracting the middle shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level.

Slowly return to the starting position stopping just short of the weights touching your body.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

You may also perform this exercise from a seated position.

5. Back -- Dumbbell Reverse Lat Row

Starting Position:

Sit on a bench with your feet close together.

Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another.

Bend your upper body so it is parallel with the floor.

Movement:

Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weight.

Inhale while returning to the starting position.

6. TRICEPS -- Triceps Extension

Starting Position:

Stand with a dumbbell in your right hand and your left hand on your hip.

Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.

Do not allow the weight to touch your head or neck area.

Movement:

Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.

Contracting the triceps muscles, slowly return to the starting position.

Key Points:

Exhale while returning to the starting position.

Inhale while lowering the weight.

After completing the set on the right side, repeat on the left side.

This exercise is not to be performed with large dumbbells. The technique is more important than the weight.

You can also perform this exercise while seated on a bench.

7. Biceps -- Dumbbell Alternating Biceps Curl

Starting Position:

Sit upright in a chair with your legs bent, feet forward and your head a natural extension of your spine.

Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.

Keep your wrists straight throughout the exercise.

Movement:

Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling stopping when the weight is just short of touching your shoulder.

Slowly return to the starting position stopping just short of the elbow fully extending.

Key Points:

Exhale as you lift the weight.

Inhale while returning to the starting position.

The upper arm should remain stationary throughout the exercise.

8. Abs -- Double Crunch

Starting Position:

Lie on the floor face up.

Bend your knees until your legs are at a 45-degree angle with both feet on the floor.

Your back should be comfortably relaxed on the floor.

Place both hands behind your head.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.

Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while rising up.

Inhale while returning to the starting position.

Keep your eyes on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

Check with your doctor before starting any exercise program.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Circuit training for massive fat loss

A 3-Step Plan for the Best Shape of Your Life

By Raphael Calzadilla, B.A., CPT, ACE
Chief Fitness Pro
eDiets

How long are you going to live a sedentary life? How long are you going to make excuses about not exercising? Is this really the way you want to live your life?

It's time to shake things up so you can shape things up.

I've devised a three-step plan to help get you closer to being in the best shape of your life. The plan is comprised of strength training, cardiovascular and nutrition guidelines. And just so you're not left stranded, I've also designed a simple workout complete with animations that you can perform three days per week.

Step 1 -- Nutrition
This is the step where you screw up, isn't it? You go on a crash diet, have no idea how many calories you're consuming, plug along for a few days and then boom! Cravings become mentally and physically insurmountable.

The biggest mistake people make is reducing calories as low as possible. After two days of this insane approach, they're back to eating more junk then ever because the approach isn't realistic. The key is to reduce calories low enough to lose fat but still keep calories high enough to sustain your energy. The correct amount of calories can actually stimulate the metabolism to burn fat.

You'll need to control blood sugar levels in order to lose body fat. This is accomplished by consuming four to six small meals per day. Don't mistake the definition of a meal for a six-course smorgasbord. A meal could be an egg white omelet with low-fat cheese and oatmeal with some blueberries in it; a chocolate protein shake with peanut butter; cottage cheese with fruit and some almonds or maybe a very lean burger and large spinach salad with oil and vinegar.

Each of the meals is comprised of protein, fibrous and nonfibrous carbohydrates and a little bit of fat. In some cases, the fat is built into the protein. In other cases, it's added to the meal. You don't have to be perfect on a nutrition program, just consistent. A small cheat meal now and then won't hurt you, but consistency is the way to progress.

If you join eDiets, we can take all the planning out of your hands and provide a comprehensive and easy to follow meal plan with foods you enjoy. Let us do the work for you. In fact, try Eating for Life, which allows for one cheat day during the week when you can eat pizza, pancakes etc. This one's a favorite on eDiets because you never feel deprived and you still lose fat!

Step 2 -- Cardiovascular Exercise
It's time to move it and shake it. Perform three days per week of brisk cardiovascular exercise for approximately 30 minutes. On two of the days you can exercise at a higher intensity level to accelerate fat loss. If you're a beginner, remember to increase gradually.

The key to cardiovascular exercise is finding activity that you enjoy. Don't get caught in a programming rut and think you have to run everyday. There are many options such as cardio tapes, tennis, belly-dancing classes, kick-boxing workouts, working out with friends, etc.

I guarantee that you can find activity that you enjoy if you think about what you'd really like to try.

Step 3 -- Weight Training
Dieting places a lot of stress on the body and forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle.

Many women think that if they just look at a weight they'll immediately begin to look like Arnold Schwarzenegger. Never happen -- no way, no how. Women just don't have enough testosterone to build huge amounts of muscle. Unless you're on steroids, there is nothing to worry about. In fact, the more fat you lose and the more muscle you gain -- the leaner you'll look.

In a study conducted by renowned exercise physiologist Dr. Wayne Westcott, 72 people followed an exact diet and exercised for 30 minutes three times a week for eight weeks. They were divided into two groups. Both groups exercised for 30 minutes -- one group did only aerobic exercise; another group did aerobic exercise and weight machines combination.

At the end of eight weeks, the 30 minutes of cardio-only group lost three pounds of fat and a half-pound of muscle. On the other hand, the combination cardio/weight-training group lost 10 pounds of fat and gained two pounds of muscle. Both groups exercised 30 minutes, but the difference in results was quite profound and proves just how effective weight training is.

Now let's get to the workout - click here to start.