Which of the following is NOT a shoulder and back weight training exercise A.Shoulder Shrug B.Triceps Curl C.Military Press D.Suitcase

Which is the best boarding school in my area?

Communities of organisms coexist in organized, balanced _____? A-ranges B-territories C-ecosystems D-populations

Ep-40 if you run aground in an outboard boat and you are not taking on water, what is the first step in attempting to free your vessel?

Read the excerpt from “Mother Tongue.” Lately, I’ve been giving more thought to the kind of English my mother speaks. Like others, I have described it to people as “broken” or “fractured” English. But I wince when I say that. It has always bothered me that I can think of no other way to describe it other than “broken,” as if it were damaged and needed to be fixed, as if it lacked a certain wholeness and soundness. How does Tan build a central idea of her story in the excerpt? Tan discusses her thoughts about language to build the idea that the English language does not have words to match some Chinese terms. Tan discusses her relationship with her mother to build the idea that mothers and daughters in all cultures often have misunderstandings. Tan discusses her mother’s use of English to build the idea that a form of language can be purposeful and meaningful even if it is nonstandard. Tan discusses the English language to build the idea that there is a lack of appropriate synonyms for the word “broken.”

Resistance/Weight Training Exercises

For more information on this form of physical activity, see Resistance Training.

This page contains a number of common resistance training exercises that are used to work the major muscle groups. For all the following exercises the motions should be smooth and continuous. Accordingly the joints involved in the muscle contractions should not lock at any stage of the exercise or while carrying the weights. At all times the core muscles; including hips, pelvis, lower back and stomach, should be stable and tightened in order to protect the spine. Remember to always bend the knees when picking up any weight.

You should not begin resistance training without first speaking to your doctor. You should also obtain feedback from a qualified sports professional to ensure you are following proper technique.


The squat works the:

  • Quadriceps (front of thigh);
  • Hamstrings (back of thigh);
  • Glutes (bottom); and
  • Lower Back

The bar should be placed on the shoulders behind the head, the “meaty” part of the neck. Hands should be spaced more than shoulder width apart on the bar, with your wrist to your elbows in a straight line. The legs should be hip distance apart or slightly more. The squat involves a bend through the knees, hips and ankles in a “sitting” motion, so thighs squat parallel to the floor. The spine should be stable and not bend at all throughout the exercise. During squats all the weight should be in the heels. The knee bend should reach close to a 90 degree angle, but no more. When the set is finished knees must be bent when placing the bar down.

Bench press

The bench press works the:

  • Chest;
  • Shoulders; and
  • Triceps (back of arm).

Begin the bench press by lying flat on back with abdominal muscles pulled down as though attempting to draw the navel toward the bench. Knees should be bent and placed on the floor and the head relaxed in a neutral position on the bench. The bar should be gripped wide with knuckles pointed toward the ceiling and the elbows in a 90 degree angle. Elbows should never dip below the level of the chest. The bar should sit directly on the nipple line, approximately 5 cm from the chest. The bar should be raised vertically until the elbows are straight but not locked in position and then return back down to just above the chest. The client should feel tension in their chest muscles and not their shoulder or back muscles, the back should never arch.

When a heavy weight is used it is highly recommended that a spotter is present to avoid potential injury.

Dead lift

The dead lift works the:

  • Back; and
  • Hamstrings (back of the thighs).

While keeping eyes focussed straight ahead, bend knees and pick up the bar. Feet should be hip-width or slightly wider apart. Hands should grip the bar just on the outside of the hips with straight arms, not locked at the elbow joint. With knees bent at a constant angle and back kept straight, bend at the hips until the bar is lowered to the knees then extend the hips bringing the bar back to the starting position.
The lower back should not flex (bend) at anytime, the hip extensors should perform the majority of the exercise.


The lunge works the:

  • Quadriceps;
  • Hamstrings;
  • Glutes;
  • Calf (back of foreleg) and
  • Lower back.

A lunge can be done with or without weights. If using a barbell, place it on the meaty part of the neck. To begin a lunge both legs should be split parallel to one another, one foot in front of the body and one behind, feet hip width apart. The stance should be wide enough so as both knees can bend they can reach a 90 degree angle, but no more. To test this, the front knee should not push past the level of the shoe laces at any stage of the lunge. Make sure knees remain stable and do not roll and that the back remains upright in a neutral position.

Triceps dip

Triceps dips target the:

  • Triceps (back of the arm)

Hands should support the body off the edge of a bench or step. Knuckles pointing forward and buttocks close to the edge of the bench. Elbows should be bent backwards until they reach the level of the shoulders but no further; the body is lowered toward the ground and pushed back up again by squeezing the triceps. The further the feet rest on the floor in front of the bench the more intense the workout will be.

Triceps kick-back / bent-over triceps extension

The triceps kickback works the:

  • Triceps

Set up the triceps kickback with hands directly under the shoulder blades and feet directly below the knees, one arm then needs to support the front of the body while the other holds a free weight. The working arm needs to be held directly backward toward the hips with a rigid wrist to support the weight. The elbow needs to stay very close to the body as it gently bends; the weight should be brought to the leg line only and back up again, squeezing the triceps. Shoulders and hips should be level with one another. Head should look slightly forward.

Overhead extension / two-arm standing press

The overhead extension works:

  • Shoulders; and
  • Triceps.

The hands should grip the bar shoulder width apart and held just slightly above the chest. The bar is then slowly raised in a controlled movement, moving backward slightly as it is raised so that it stops in line with the body’s centre of gravity; just above the head. Ensure that it does not go back past the head. The elbows should be fully extended but not locked in position. The bar is then returned to the starting position. The back needs to be kept straight and not lean backward at all times and the wrists should not extend backwards.

Bent-over row / dead row

The bent-over row targets the:

  • Upper back;
  • Back of shoulder;
  • Biceps (front of arm) and
  • Back of forearm.

While keeping eyes focussed straight ahead, bend knees and pick up the bar. Feet should be hip-width or slightly wider apart. With knees bent at a constant angle, back straight and abdominal muscles pulled in, squeeze the shoulder blades together. The bar should move up toward the chest and reach the level of the stomach. Using a controlled movement the bar should then be lowered back to the level of the knees. The arms should remain close to the body throughout the exercise.

Biceps curl

The biceps curl targets the:

  • Biceps; and
  • Front and back of forearm

Eyes should be focussed straight ahead and hips shoulder width apart. Bend knees and pick up the bar with palms facing forward. Stand up straight with hands gripping the bar just next to the hips and elbows fully extended. Contract the biceps as the elbows bend and the bar is pulled upwards toward the chest, this is the concentric movement. Using a controlled movement the bar should then be lowered again to the starting position, this is the eccentric movement.

Do not use the back for momentum to pull the bar upward. The back should remain stable at all times, to ensure this it may help to stand against a wall.

Abdominal crunch

The crunch works the:

  • Abdominal (stomach) muscles.

Begin by lying on back on the floor with feet placed close to the bottom. Tightly contract abdominal muscles ensuring the lower back does not lift from the ground. Using the strength of the abdominal muscles slowly pull the upper body off the ground. To avoid using arms as momentum place them across the chest or on the hips. For extra neck support hands can be placed behind the head but should not be used to heave the upper body off the floor. No neck pain should be felt if the exercise is done correctly.

5 Shoulder Workouts For Mass: A Beginner’s Guide!

Main | Arms | | Chest | Core | Legs | Shoulders

The shoulders are the most widely used muscle in the upper body. They function in almost every action that comes your way. They have almost 360 degrees of rotation, not to mention the fact that a broad, thick set looks impressive onstage.

Shoulders are an important muscle, so why is it that so many people can’t seem to develop a thick, well-balanced set? The first step is to make sure you’re eating enough calories to build mass. Take a look at your diet, and add in a whey protein supplement to your regimen if necessary.

In the article below I will discuss the anatomy of the shoulder muscle group, its function, it’s location in the body, and some strength-training exercises for each muscle in the group. Finally, I will include five of my favorite workout programs to help turn those baseball-sized knobs into massive bowling balls of muscle.

The shoulders are the most widely used muscle in the upper body.


Anterior Head
  • Function: Flexion, Medial Rotation
  • Location: Front portion
  • Exercise: Barbell Shoulder Press
Middle Head
  • Function: Abduction
  • Location: Middle/Side
  • Exercise: Dumbbell Side Laterals
Posterior Head
  • Function: Extension, Lateral Rotation
  • Location: Back
  • Exercise: Bent-Over Dumbbell Rear-Delt Raise With Head On Bench

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Rep Ranges

What you can see from the muscle anatomy information above is the shoulder is really made up of three small muscle groups. Many beginners treat these groups as one muscle, and train like they do chest, with presses, presses, and more presses.

The only problem with this training approach is presses for the shoulders will heavily recruit the anterior head (front portion) with little work to the middle and posterior head (back portion) of the shoulder girdle muscles.

Without middle and posterior development the shoulders will look narrow from both the front and the side. Many times, injury is a result of imbalances like this. Each muscle should receive an adequate workload and nothing more.

The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines, and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12) rep range for the isolation work.

All exercises should be performed with perfect form because bad form or habits that you start now will follow you and will lead to lack of progress, or maybe even injury. Many, if not all, of the following exercises will be new to you. So make sure that you use the Exercise Guide on to help you with your form.

Now that you understand what muscles make up this part of your body, as well as their function, their location, and the rep range needed to stimulate them, get started on these workouts and start building those boulders.

Shoulder-Building Workout Programs

Workout 1 1 3 sets, 4-6 reps+ 4 more exercises

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  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

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  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Workout 2 1 3 sets, 8-12 reps + 4 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.


In 2005, I injured my right shoulder to the point where I needed surgery. Even though the surgery was successful, I didn’t think I’d ever be able to build the muscles up again. I am telling you this story for two reasons:

First, I was wrong; my shoulder did grow. After I put the injury behind me and decided enough was enough—I was not going to feel bad for myself anymore, and would work with what I had—I’ve gained some amazing muscle strength, along with some amazing muscle size.

Secondly, and most importantly, I injured my right shoulder because I was lifting with my ego. I want to make it clear to all beginner lifters that heavy weight training is great for stimulating growth, but only if done with perfect form.

I was lucky that this injury happened to me when I was 18; it’s much easier to recover at 18 than at 30. I also learned a great lesson: Lift smart. I see way too many beginners ruin their shoulders with stupid lifting. As you learned, the shoulder is actually three small muscles that make up a moderate-sized area.

Strength training pays off, but you have to stick with it. Just follow this guide, lift heavy, hard, and with the utmost intensity in perfect form, and your shoulders will grow.

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How to Lose Upper Body Fat

How to Lose Upper Body Fat?

An Era of fitness revolutions and these days the people are getting health conscious and are trying their level best to achieve their health goals. The most compelling part of concern, especially for women, is the upper back fat. Women usually do neglect wearing their favorite dresses and compromising with those dresses which cover their upper back fat to a great extent.

A proper diet and food and a good routine of exercise help in reduction of fat from the body to a considerable expanse. The right diet and exercise not only target a specific organ of the body, but they act on the overall fat reduction of the body. Making small modifications in the diet and exercise techniques can do it all to decrease the total body fat.

Tips to Reduce Upper Body Fat

According to Well Massive, there are a number of ways to reduce the upper back body fat and to tone the body to get a good physique. Some of the ideas are:


People usually do hard hit the gym and spend hours there, but there are some specific exercises that will help the body to get rid of upper back body fat. Some of these exercises are:

  • Cardio: Stepping up for the cardio is one of the best techniques to get rid of upper body fat.
  • It burns calories and strengthens the back muscles of the body.
  • It is also known to control the level of cholesterol and triglycerides in the body thereby reducing the risk of cardiovascular diseases and reduces the contingency of osteoporosis as well.
  • Interval Training: This is one of the ways to burn fat more quickly from the body.
  • One of the ways of interval training is running. Running at an excellent pace for 15-20 minutes works on the overall toning of the body and thereby helps in trimming the fat from all parts.
  • It can help in alleviating the risk of cardiovascular diseases and raises the metabolism of the body.
  • Body weight exercises: These are the particular kind of exercises that work on the upper back body muscles, and these are easy and can be performed at home.
  • For the bridge, exercises lying on the floor with the back, bend the knees at 90-degree angle but keep the feet flat on the floor. Lift the buttocks until the end makes a bridge. Hold it for 15-20 seconds and slowly lower down the back. Repeat this 10-20 times for the best results.
  • For plank exercise, place the forearms on the floor and hold the body in a straight line. Hold this position for as long as possible and repeat this 5-6 times.
  • Skipping: Skipping works on both the shoulder and the back muscles of the body thereby reducing the fatty tissues.


Despite the fact that yoga is not an intense workout, it still helps in getting rid of back fat. Poses like plank, bow and locust work best on the upper body oleaginous tissue.

  • Mending the diet: Along with a good routine of exercise mending the foodis one is how the fatty tissue can be abridged.
  • Cutting the daily calorie intake: If a person reduces daily calorie intake by 500 calories then in a single week a pound can be reduced. It is an obligatory precaution not to cut down too many calories as it can slow down the process of weight loss and can lead to nutrient deficiencies and make the person tired and fatigued.
  • Eating a balanced diet: Cutting down calories alone will not work out if the appropriate and proper nutrition is not acknowledged. Eating an unbalanced diet may work against the weight loss
  • Foods rich in protein like meat, eggs, dairy, legumes, seafood, tofu, etc. must be added to the diet.
  • Eating a variety of fruits and vegetables each day helps in maintaining a low-calorie diet.
  • Managing hunger: Combing certain types of foods at meal and snack can help in satisfying hunger levels. Including fats in the diet can help in curbing the hunger levels as fats take longer to digest as compared to carbohydrate-rich diet.

Non-Surgical Lipolysis:

It is known fact that in this modernized era the hustled lifestyle of the people does not allow them to manage time for the workouts and exercise and even managing calories is a more significant issue for them. People these days go for non-surgical body framing. This is cost effective, time saving and is without any side effects.

The Bottom Line

It depends on the individual whether to opt for yoga, exercise or diet controlling methods but it is important to remember that every process takes its own time before giving desired results. Sticking to commitments, therefore, provides the desired results.

How To Lose Upper Body Fat?

When you do your research, then you come to know that there are literally many ways through which a person can get rid of upper body fat. Losing weight does not mean that a person should become under weight, instead it means that a person who is obese and weighs a lot should immediately take measures and regulate has weight, this can be achieved by losing weight in calculated amounts because losing too much weight can have its own consequences. Weight loss can be achieved through dieting and controlling the eating habits, but the healthiest way to do it is to exercise. There are a number of exercises that can be done and here you will be able to find some which will help reduce upper body fat.
Doing Burpees are a full body exercise that can be done indoors or outdoors. If this exercise is done regularly and properly then the person can easily lose 546 calories per hour, which is a decent figure and means that the person can easily and quickly shed his weight. Other than this, this exercise gives every muscle in the body a great and effective workout which helps build muscle mass and tone up the body by making it look good.
Jump Ropes
It has to be noted that no one can become master of these exercises in just a couple of minutes, it requires a lot of hard work because whether it is jump ropes or Burpees, you will only able to do only 3 to 4 in the beginning. The best thing about jump ropes is that it can be done anywhere and does not require a lot of equipment except the rope. It can burn 768 calories per hour.
When you are trying to learn more ways to lose upper body fat, then you will surely come across this exercise. Squats or jump squats is one of the best exercise to lose weight and fat fast, it requires almost every muscle in the human body to work which causes it to let the person lose 900 calories per hour.
Running and Indoor Cycling
Running, jogging or walking almost all fall in the same category, each of these exercises are highly recommended to people who want to lose weight fast because they are known to burn fat and weight really quick. As it is mostly done outdoors, people also get exposed to the sun which allows them to regulate their vitamin D levels.
Indoor cycling is another exercise or activity that causes a person to lose weight quickly and properly. It is a great fat burner which can easily eliminate 700 calories per hour.
These are some of the best exercise that you can do both indoors and outdoors to lose upper body fat and make yourself look more handsome. It is important that every single person takes care about his or her health and performs at least one of these exercises because at the end of the day it is they who will benefit.
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15 Easy (and Healthy) Ways to Lose Pounds & Inches


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Not all weight loss plans are created equally. Check out these 16 easy and healthy ways to lose pounds and inches.

It can be tempting to jump onto whatever fad diet bandwagon is being touted on talk shows and in magazines. Diets based on blood type. Diets based on a specific type of food. Diets based on the alignment of Mars and Jupiter. (Okay, we may have made up that last one.) It doesn’t matter what the “trick” is, those meal plans won’t help you maintain healthy, long-term weight loss.

When you want ways to lose weight that are easy, healthy, and don’t require an astronomy chart, it’s time to choose a lifestyle that balances nutritious clean eating with regular exercise. Clean eating is choosing to consume foods that are minimally processed or whole. Example: eat a fresh apple instead of store-bought applesauce loaded with refined sugar.

Exercise is another must-have strategy when you want healthy ways to lose pounds. The Centers for Disease Control and Prevention (CDC) recommends adult women get at least two hours and 30 minutes of moderate-intensity aerobic activity every week. It recommends additional muscle-strengthening exercises on two or more days each week .

Ways to Lose Weight: Eating & Drinking Tips

1. Eat every three to four hours.
This helps boost metabolism and keep blood sugar steady, which in turn works to prevent overeating at meal time. Snack healthy with No-Bake Almond Cranberry Energy Balls.

2. Don’t skip meals — ever.
Skipping meals causes blood sugar, which helps fuel the body, to drop too low. Your body reacts by generating the kind of hunger that will have you diving toward the nearest bag of chips or sleeve of cookies.

3. Pare down portion sizes.
When you want healthy ways to lose pounds, this is a necessary step. Learn What is a Portion Size?, and then check out our 5-Day Menu Plan with Perfect Portions.

Pizza Zucchini Boats

4. Crank up the green factor.
When you need easy weight loss tips, start packing more vegetables into your day. Women up to age 50 should eat at least 2.5 cups per day, and women age 51 and older should consume at least 2 cups of vegetables per day . Spinach and Mango Smoothie and Pizza Zucchini Boats are delish dishes for your veggie menu.

5. Eat a small healthy snack before attending a party.
Curb the temptation to station yourself at the appetizer table by noshing on a healthy snack before get-togethers or other events. Enjoy 15 Weight Watchers Snack Recipes or 50 Clean Eating Snacks.

6. Swap out breadsticks and rolls for salad (at home and at restaurants).
From refined (bad carb) bread to cheesy/buttery toppings, breadsticks and rolls are a fast way to sink your weight loss goals. Instead treat your waistline to SkinnyMs. Salad Recipes and 11 Tasty Salad Toppings for Weight Loss.

7. Plan meals in advance.
It makes grocery shopping less of a hassle and destroys the temptation to cook a processed “convenience” meal or order unhealthy takeout. Begin planning for your weight loss success with SkinnyMs. Meal Planning Resources and Guide to Healthy Meal Planning.

8. Drink more water.
Drinking water takes the edge off of hunger and keeps muscles hydrated so they’re better able to power through workouts without cramping. Sip on plain H2O, our Lemon Ginger Detox Drink, or some super-refreshing Strawberry-Basil Water.

9. Drink more tea.
A substance in tea called EGCG boosts fat burn for more effective weight loss. Orange-Pomegranate Green Tea and Rosemary and Lemon Herbal Tea are delicious recipes that refresh the body while helping it shed pounds.

10. Eat breakfast.
A nutritious, filling breakfast satisfies your morning appetite so you’re less likely to overeat later in the day. A Strawberry Sunrise Smoothie and Open Face Scrambled Eggs and Avocado Toast are yummy, body-loving ways to wake up.

Ways to Lose Weight: Exercise Tips

Slim Down with the Walk/Run Plan

11. Set weekly workout goals.
Just like the ideal weight you’ve resolved to reach, it’s important to set fitness goals. Establish measurable objectives (Ex: I’ll do an additional set of push-ups during every workout this week). Post them somewhere you can see and be reminded of your goals.
Start your walk/run plan and slim down.

12. Switch workouts regularly to challenge muscles.
Working out the same way all the time accustoms the muscles to those specific movements, so the muscles become more efficient and burn fewer calories. Find fun new workouts for any fitness level at SkinnyMs. Fitness.

13. Make workouts a non-negotiable part of your routine.
You wouldn’t skip brushing your teeth (at least we hope not!), so don’t skip out on working out for weight loss and better health. Plan time for your workouts in advance, and then commit to doing the work.

Ways to Lose Weight: Lifestyle Tips

14. Make it a goal to take 10,000 steps every day.
In one study, Australians averaged 9,695 steps per day, while Americans took an average of only 5,117 steps. Another study found that women in an Amish farming community took more than 14,000 steps every day . Invest in a simple pedometer or fitness tracker to get a handle on how much — or how little — you’re moving. When you need healthy ways to lose weight, learn How to Walk 10,000 Steps a Day- 5 Can-Do Tips.

15. Move that body whenever you’re stuck waiting.
Whether you’re waiting for the commercial break to end or waiting for your toddler to finish on the potty, use that time to your advantage. Get moving with simple exercises like our Commercial Break Workout or the One-Day Push-Up Challenge.

For more tasty recipes, healthy lifestyle tips, and whole body workouts, check out our Facebook page and follow us on Pinterest. Sign up for our newsletter to keep up to date with the latest SkinnyMs. news.

Do you have a favorite SkinnyMs. recipe? We’d love to hear about it. Tell us what you think in the comments section below.



The New York Times

The New York Times

22 effective ways to lose 2 inches of belly fat in 2 weeks

You know there are a number of things to blame for that marshmallow middle and you’re now probably asking how to lose weight and how to lose belly fat. Drinking a beer too many, feeling lazy to wake up and hit the gym and treating every day like it’s a cheat day are just some of the reasons why you aren’t losing weight. So, if you really want that beach body with those six-pack abs you’ve been dreaming about, it’s time you got started on that weight loss diet you’ve been only thinking about. Good for you, we’ve rounded up 22 incredibly effective ways that won’t just help you lose weight but also burn belly fat.

How to lose belly fat: 22 effective ways to lose 2 inches in 2 weeks

Visceral fat, or what is commonly known as belly fat, is often one of the main causes for heart diseases and diabetes among other lifestyle diseases. So when you’re asking yourself how to lose weight, also consider how to lose belly fat. Here are 22 simple yet effective ways to help you lose belly fat.

1. Include tart cherries in your diet

Cherries have several health benefits. They are a good source of antioxidant pigment resveratrol, a substance that helps you lose weight, lowers rates of macular degeneration among older people as well as the risk of dementia. According to the data collected from a study at the University of Michigan, rats that were provided with high-fat food along with tart cherries lost nine per cent more body fat than those in a control group did over just 12 weeks.

2. Increase calcium intake

The reason these calcium-rich foods help you lose weight is because calcium stimulates the fat burning process. The best way to include calcium in your diet is by including dairy sources, nuts, seeds, fatty fish and leafy green vegetables.

3. Include more vegetables in your diet to lose weight fast

According to a study published in the Journal of the Academy of Nutrition and Dietetics, non-starchy vegetables like cauliflower, broccoli and cucumber helped kids who were overweight shed 17 per cent of their visceral fat. It also helped improve their insulin sensitivity over a period of five years. Still need a reason to eat more veggies?

4. Add some acidic foods to your meals

Research suggests that acidic foods like vinegar help you considerably reduce belly fat by increasing the human carbohydrate metabolism by 40 per cent. According to a 12-week study published in Bioscience, Biotechnology and Biochemistry, obese subjects who included vinegar as a part of their diet shed more belly fat than those in a control group. Apple cider vinegar is extremely beneficial for your health if included in your routine diet, since it contains a compound called acetic acid which has been proven to reduce abdominal fat storage. It is advisable to consume one to two tablespoons of apple cider vinegar per day if you want to know how to lose belly fat fast.

5. Include more grains in your diet

A low-carb diet could go a long way to help you shed fat and lose weight. But you don’t necessarily have to ditch your carbs if you want to know how to lose weight. Include more whole grains in your diet to help you burn belly fat faster. According to researchers at Tufts University, consuming three or more servings of whole grains on a daily basis, could reduce as much as 10 per cent of visceral body fat. If too much of visceral fat is accumulated in your body, it could increase your risk of chronic diseases like heart disease, diabetes and high blood pressure.

6. Consume more fish

Proteins are one of the best ways to help you lose weight since they help you keeping full for longer. But if you want to lose belly fat fast, you need to consume your proteins from fish. This is because fish is lower in calories as compared to an equivalent amount of beef or chicken. According to a study published in Obesity, people who included fish in their diet which contains Omega3 fatty acids, shed more weight and maintained it easily as opposed to those who didn’t.

7. Add more garlic to your food

Garlic doesn’t just act like a strong flavor that enhances the taste of your food, but it also helps lose belly fat considerably. According to one research subjects who were provided with a high-fat diet supplemented with garlic, lost significantly more weight and fat around their abdomens as compared to the mice that just consumed fatty food. Garlic also helped them improve their liver health.

8. Consume more nuts ||| |||

If you’ve read about these 21 healthy snacks to help you lose weight, you would know that nuts are recommended to be one of the best options to snack on, by experts. Nuts are high in fat but they could prove to be extremely effective in helping you lose belly fat. A research conducted at the Reina Sofia University Hospital reveals that participants who consumed a rich diet of mono-saturated fats in the form of healthy nuts over a period of 28 days, experienced lesser weight gain as compared to their counterparts who consumed saturated fats. They also improved their insulin sensitivity in the process.

9. Ditch ketchup, bring in salsa

Ketchup has very little nutritional value as compared to the fruit from which it is derived. But if you’re looking for an alternative for ketchup, salsa is just the sauce to help you lose weight fast and retain the tangy taste. A study conducted at China Medical University in Taiwan suggests that since salsa is made from fresh tomatoes which contain lycopene, it doesn’t just help reduce fat overall but also specifically around the belly. If you like your salsa spicy, it’s even better because the capsicum in hot peppers like jalapenos and chipotle will help you boost metabolism and in turn reduce weight.

10. Increase your fibre intake

Including fibrous foods in your diet could also help you lose weight because it keeps you feeling full for longer. According to researchers at the Wake Forest Baptist Medical Center, every 10-gram increase of soluble fibre on a daily basis leads up to 3.7 per cent decrease in visceral fat, over a period of five years. If you are active and exercise regularly, the results will be faster and more effective.

11. Avoid artificial sweeteners

While you’re refraining from sugary foods to help you lose weight, you also cannot turn to artificial sweeteners. Researchers at Yale link artificial sweeteners to abdominal obesity and weight gain. Artificial sweeteners also tend to trigger sweet cravings and also spike insulin levels.

12. Lift more weights

While diet plays an important role in helping you lose weight, exercising is an essential part of weight-loss. If you want to know how to lose weight, perform resistance training on a regular basis. According to a study from the Harvard School of Public Health, an increased weight training in adult male subjects’ workouts considerably reduced their risk of abdominal obesity through a multi-year period of study. On the other hand, the same amount of cardio during that period had no effect. Weight training can even boost your rate of metabolism. According to a research from University of Maryland, 16 weeks of weight training led a 7.7 per cent increase in metabolic rates in subjects, which stimulated belly fat loss.

13. Break (sprouted) bread

Bread isn’t exactly diet-friendly. Refined grains in white bread makes you pack on more kilos. But if you switch to the right kind of bread, it may actually help you lose weight. Sprouted bread contains inulin content which is a fibre that has been linked to multiple health benefits. A study published in Nutrition & Metabolism revealed that pre-diabetic study subjects who included inulin in their diet cut down more belly fat as opposed to those who didn’t.

14. Add berries to your diet

Berries contain antioxidants that help reduce inflammation throughout the body. According to a University of Michigan research, rats who were fed a diet rich in berries, shaved off a substantial amount of belly fat in comparison to a control group. Strawberries, raspberries, blueberries and blackberries are loaded with resveratrol, the antioxidant pigment which is known to help you lose weight.

15. Stay away from Hydrogenated oils

Trans fats are found in partially hydrogenated oils in foods. These foods not only prevent you from losing weight but also increase your risk of high cholesterol, heart diseases and obesity.

16. Start your day early

According to a study, people who snoozed past 10.45 am were more likely to consume 250 extra calories in their meals throughout the day. Additionally they leaned towards sugary, salty and trans-fat laden foods as compared to their early bird counterparts. Researchers from Northwestern University revealed that early risers received an additional metabolic boost and people who were exposed to just a short period of early morning sunlight had lower BMI compared to people who woke up late.

17. Expose yourself to sunlight

Waking up early also means you can actually soak in some morning sun and give your body the Vitamin D it needs.

18. Practice HIIT

High Intensity Interval Training (HIIT) has tremendous effects on weight-loss and if you’re looking for a way to lose belly fat, this is the exercise routine you need to be following on a regular basis. According to a study conducted at McMaster University in Ontario, adult male subjects who performed high intensity work outs for a single minute perspired equally to those who performed slow pace workouts for nearly an hour.

19. Brush more often

According to a study conducted on a sample of over 14,000 subjects, brushing after every meal considerably helped reduce weight. Not only does the minty flavor of your toothpaste keep your teeth clean and get rid of the strong belly-slimming garlic stench, it also triggers a Pavlovian response that signals to your brain, indicating the kitchen is closed.

20. Hit the track

Running keeps your heart beat racing and helps you burn a considerable amount of calories, ultimately leading to weight loss. But even a moderate rate jog which you can definitely spare for a few times a week, helps in belly fat loss. Data collected from a study conducted over a period of eight months at Duke University Medical Center revealed that overweight adult participants who jogged about 19 km a week lost the most belly fat, burning 67 per cent more calories than participants who performed an equivalent amount of resistance training or a combination of cardio along with resistance workouts.

21. Get sufficient sleep

If you have to ensure to wake up early, you have to ensure to go to bed early too. Getting sufficient rest is important because it gives you more energy to exercise the next day and will also prevent mid-night craving for food.

22. Keep the kitchen off boundaries after dinner

One of the reasons you’re piling those inches on your waist is because you treat your kitchen like a 24×7 diner. A study published in Cell Metabolism revealed that mice who had access to food only eight hours a day stayed slimmer than those who consumed the same amount of calories during the course of sixteen hours. So, when you’re done with your meal at night, resist from entering the kitchen again to grab something to munch on. You’ll be surprised at how much difference it makes.


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Considering how big your back muscles are and how much they improve your looks and fix posture, there isn’t much of a conversation about them anywhere. Everyone is obsessed with how to get a six pack, how to get bigger pecs and what are the best bicep exercises.

As much as these are important topics and not to be forgotten about, there are plenty of other muscles on your body that need attention. It’s not like training the back is as obscure of a topic as how to get bigger calves or what is the best way to get bigger shoulders.

Probably the reason why no one really talks about back muscles is that – well – they are on your back so you can’t see them when you look into the mirror. This is only partially true, and also, if you trained your back properly, you will see more benefits than just your torso taking up a shape of a V.

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The best back workout can give you a more more muscular back, strengthening the rhomboids, trapezius, and the rest of these more obscure but vital muscles. A stronger back can help you improve your posture as well as ease lower back pain – although if you have lower back pain issues, please consult your GP before you start lifting fully-loaded barbells, and start light.

There aren’t many more satisfying things in the world when you do three sets of eight reps of deadlifts with one and a half times your bodyweight. When you drop (I mean, gently lower) the bar down on the rubberised floor at the end, overrun with adrenaline and serotonin, you just want to lay down and enjoy the sense of achievement.

Doing deadlifts are just one of the top 5 excises we recommend for you today to achieve a more toned back, one that won’t bother you all day long with petty pains and will also support your spine.

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The best back workout exercises

Deadlifts activate almost all your muscles in your body

(Image credit: Pexels)

We can’t praise deadlifts enough. There are literally people out there in the gyms doing just this one exercise, called powerlifters. It should be on the top of your priority list of exercises to master.

Deadlifts activate almost all your muscles in your body, from your calves all the way up to your traps. It works the biggest muscles the most, your thighs, glutes and lats, as well as your arms are activated almost all the way through the positive and negative motion.

Form is very important performing deadlifts. You want to bend the hips the least amount while lifting. Keep your back is straight all the way through the motion.

Starting position is barbell on the floor, legs bent and shoulder-width, arms in alternate grip position (one hand under and one over), shoulders open. First, push with your legs and glutes, then when your legs are straight, lift your shoulders and stand up all the way.

The negative movement mirrors the positive, but the other way around. Make sure you concentrate on muscle activation all the way through.

If you are unsure about the form, get some help, either go to a local gym, or ask a personal trainer.

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2. Lat pulldown

Wide grip lat pulldowns are the most popular

(Image credit: Unsplash)

Either performed using wide or narrow grip, lat pulldowns are an excellent way to work your lats. You will need a cable machine to do these, either at the gym or if you have the currency, you can also invest in a home gym too.

Set the weight, grab the handle and sit down on the bench, tucking your knees under the support pads. Bend slightly backwards so you are looking at the ceiling in an angle. Pull the bar towards your chest, not behind your neck.

You will see people advising alternating between the two methods but pulling the bar behind your neck will only result you spraining your shoulders.

Lat pulldowns work best if you do the whole motion slowly. Approaching weight training from a ‘slow and steady wins the race’ point of view is probably the best idea. You might be working your muscles with smaller weights, but you activate them for much longer than if you’d just jerk the bar up and down. Performing exercises slowly makes the training more effective.

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3. Pull ups

Not easy to master, but works your lats beautifully

(Image credit: Unsplash)

Bodyweight pull ups are the next step up from lat pulldowns. One of the exercises you won’t be able to perform for a while, it’s still a good idea to try and practice them as much as possible.

If you are frequenting the gym, you can use a pull up assist machine first. Same thing as doing a regular pull up, but you do it kneeling on a weighted pad.

If you really want concentrate on your lats, use a wide overhand grip. Chin ups use your arms muscles more (they are excellent nevertheless). Pull ups are a great way to achieve a ‘V-shape’ soon.

If you are exercising at home, get one a pull up bar and start doing pull ups your legs resting on a chair. Please, please, make sure the bar is fitted properly and that it can support your bodyweight before you start hanging off it.

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4. Bent over barbell row/one-arm dumbbell row

Pull the weight towards your belly

(Image credit: Unsplash)

Bent over rows have been mentioned on our full body workout list, too, because they are one of the essential exercises you can perform in the gym and at home too. All you need is a barbell or a dumbbell (or dumbbells).

Bent over barbell row is performed stood up, knees bent slowly, holding the barbell with an underhand grip. Pull the barbell towards your belly (and not chest) in a rowing motion.

An alternative version is the one-armed dumbbell row. Rest one of your legs and one arm on the bench, holding the dumbbell with a hammer grip in the other, free-hanging hand. Pull the dumbbell towards your belly (again, not chest!) and then lower it back down. Once the set is done, do the same with the other arm.

Concentrate on muscle activation as you perform the row.

5. Kettlebell swing

Excellent for lower back

(Image credit: Unsplash)

Kettlebells are the perfect equipment for cardio fuelled session in the gym (or home). Originated from Russia, kettlebells became a gym staple in the last 10-15 years and are used for a variety of exercises, like the farmers’ walk or the kettlebell swing.

Kettlebell swing is performed with holding the kettlebell between your legs with both hands, legs in wide stance, slightly bent. Swing the kettlebell up so your arms point forward, then let them fall between your legs, then back up again.

It’s easy to underestimate the kinetic force of the bells and just let them swing back too much. Pay attention and activate your muscles all the way through the motion.

The kettlebell swing works your lower back quite significantly so make sure you do your warm ups before you jump in doing full-blown sets. Kettlebells can be bought in a variety of sizes and they are also available in gyms so pick a smaller one and do your warm up rounds first, please.

The rep range is higher with this exercise, you can do 15-20 reps in each set (aim at 3-4 sets).

Don’t forget your protein

In order to gain lean muscle mass, you will need to pay attention to what you eat. The saying ‘you are what you eat’ is in fact very true, your body can only use the food you ingest to build muscles. If you keep feeding it burgers and pizza, don’t expect fast results (or much results at all).

You won’t need a wide variety of supplements either to help your body grow. Apart from keeping yourself to a healthy diet, eating mainly ‘good carbs’ such as quinoa, buckwheat or oats and ‘good fats’ like those found in avocados, fish and nuts, you will only need protein powder and creatine monohydrate.

The former contains a high percentage of the essential amino acids required for muscle repair and therefore muscle gain, whilst the latter helps improving your performance.

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Always warm up!

Your back muscles are HUGE, the lats, for example, are the biggest muscles in your upper body. They will need some warming up before you can use them to their full potential. There is no need rushing into an injury because you couldn’t be bothered to do 5 minutes of warm up.

Do some cardio and basic stretches, followed by a set or two with smaller weights to properly warm your muscles up. You have been warned.

Important: if you are new to weight lifting, start with a smaller weights you can easily manage and work your way up slowly over a period of days, weeks and/or months.

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Admit it: You’ve had dreams of sculpting arms á la Michelle Obama for ages (honestly, same). But getting toned arms can be a bit of a challenge.

Something that can help, though, is having top-notch advice from certified trainers for strengthening your arms like a champ. (Seriously, even Michelle will be proud once you’re done.)

1. Pick the right exercises

If you’re looking to tone your arms, your first instinct may be to pull out the weights and bust out 100 biceps curls. But isolated movements aren’t your fastest route to sculpted arms. “Generally speaking, if you’re looking to gain strength and see changes in your upper body, it’s best to start your session with a multi-joint exercise,” says Judine Saint Gerard, certified personal trainer and head coach at Tone House. “Think bent-over rows, pullups, chinups, and overhead presses.”

That said, there’s nothing wrong with including a couple single-joint moves (think: triceps kickbacks) as a supplement, says Saint Gerard. Just be sure to do these moves after the compound ones. “You don’t want to be too tired to perform the movements that will give you the most bang for your buck.”

Here’s a couple trainer-approved arm exercises to try at home (note: aim for three to five sets):

Bent-Over Row

How to: Grab a pair of dumbbells and stand with your feet hip-width apart, knees slightly bent. Hinge forward from your hips to lower your chest toward the floor, arms extended toward ground and palms facing each other. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause, then lower back to start. That’s one rep. Complete 8 to 10.

Seated Overhead Press

How to: Grab a kettlebell in each hand and sit on the ground with your feet crossed in front of you. Hold the weights just above your shoulders, palms facing each other. With the elbows pointed slightly forward instead of straight out to the sides, press the kettlebells up until they’re close together at the top but not touching. Rotate your arms so that your palms face forward. Hold for one second, then lower back to start. That’s one rep. Complete 8 to 10.


How to: Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart. This will give you more stability. Think about wrapping your shoulders back, but keeping your ribcage knit together. Everything is super engaged in your core. As you lower yourself down, elbows should point out at a 4:30 and 7:30. Don’t let your elbows flare out, but don’t keep them too narrow, either. Then push into your entire hand and press yourself back up. That’s one rep. Complete 8 to 10.

Upright Row

How to: With feet hip-width apart and legs straight, hold a pair of dumbbells in front of you, palms facing your body. Lift the dumbbells by raising your elbows until the weights reach your chest. Slide them back down to your thighs. That’s one rep. Complete 8 to 10.

Triceps Kickbacks

How to: Stand with your knees bent and lean forward at a 45-degree angle with a dumbbell in each hand. Start with your arms by your sides, bent at 90 degrees, weights at chest. Extend arms and press the dumbbells back. As you straighten your arms, squeeze your triceps. Return to start. That’s one rep. Complete 8 to 10.

Rear Delt Fly

How to: Grab a pair of dumbbells and stand with your feet hip-width apart and knees slightly bent. Hinge at the hips and let your arms hang straight down from your shoulders, palms facing your body. Raise both arms, in a “W” shape, out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep. Complete 8 to 10.

2. Don’t be afraid of heavy weights

Gone are the days of picking up tiny weights because you’re afraid of bulking up. That just isn’t going to happen unless you work really hard to do so, since women simply don’t have enough testosterone. “If you want definition, you need to train with a weight that actually stimulates your muscles and produces a training effect,” says Holly Rilinger, Nike master trainer and creator of the LIFTED method.

To do that, Rilinger says you should aim to perform 8 to 12 reps of your chosen exercise, which you can then repeat for three to five sets. “The last two reps in each set should be extremely difficult to finish without losing your form,” she explains. If it’s not—hooray!—you’ve beasted that weight and are ready for more.

3. Mix up your muscle groups

If you train the same muscle groups back-to-back, it can improve your endurance, but the combo can have a negative impact on your intensity—meaning you’re likely not getting the most out of your second exercise, because your muscles are fatigued by the first, says Saint Gerard. “Your best bet would be to alternate between different muscle groups to ensure each one gets adequate rest before attempting the next set,” she says. “That way, you’re always able to give your max effort and get the most out of the exercise.”

4. Pay attention to overall form

“I know it seems obvious, but I can’t tell you how often I see people tossing weight around improperly in ways that compromise results and risk injury,” says Jillian Michaels, celebrity fitness expert and creator of FitFusion.

A common offender: arching your back during bicep curls. If this is necessary, Michaels says your weight is too heavy. Once you’ve got the right resistance, “tuck your tailbone, pull your belly button in, and engage your core,” she says. “And don’t bring your elbows in front of your rib cage—that engages your anterior delts, not your biceps.” Noted.

5. Perk up your posture

Take a look in the mirror for a quick eval: Are your shoulders hunched forward or arched up by your ears? Williams says she often sees a lack of awareness or control over the scapula—a.k.a. shoulder—movements. “People are often hunching over in planks, pushups, and lat pulldowns instead of having a neutral spine,” she says.

To counteract that, make sure your chest and shoulders are open, and don’t be afraid to shrug the shoulders down and roll them back every few exhales to make sure your form is on point.

6. Work different angles of your arms

Try changing your hand position on some tried and true exercises. For example, rather than a biceps curl, try a hammer curl—a.k.a. palms facing towards each other—which will done a different area of your arm and help you avoid imbalances, explains Saint Gerard. Plus, “balance throughout a muscle is ideal for maximum strength and functionality, which will in turn improve the overall ‘look’ when the goal is to see changes in your upper body.”

Want to crank out a full arm workout? Try this great arm-toning routine:

7. Dial in your diet

If you’ve been killin’ it in the gym but you’re not seeing visual improvements in your arms, you may need to evaluate what’s happening in the kitchen. “Your body fat composition has to be low enough that you can see the muscles in your arms,” says Rilinger. “If you’re building muscle but eating poorly, you’ll still get stronger, but not more defined.”

In other words, keep an eye on your eats. Protein is the building block of muscle development, and it helps rebuild the muscle fibers that are torn during a workout, says Rilinger. Include it in each meal, as well as within 30 minutes of your sweat sesh, as that’s when you’re most primed for nutrient absorption. Otherwise, focus on veggies and healthy fats, and try to minimize the amount of processed foods and sugar you take in.

Samantha Lefave Freelance Writer Samantha Lefave is an experienced writer and editor covering fitness, health, and travel.

Workout for back fat

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