High fat burning exercises you can complete at home

Choosing to lose weight to maintain a healthy lifestyle and improve long term health doesn’t have to mean joining a gym and spending hours working away on machines. Sometimes choosing to maintain health and fitness can be easier fitted in when the workout venue is your very own home. Whatever exercise you choose the best way to achieve burning more fat is to incorporate aerobic (also known as cardio) exercises into your daily exercise routines. Aerobic exercise raises the heart rate, it is physical and allows the blood to pump oxygen around the body faster and increases breathing, improving overall fitness and health. Aerobic exercise also allows the body to continue burning fat for longer periods after exercise.

So what are the best exercises to burn fat when working out from home?

There are many exercises to choose from when it comes to working out at home and to achieve the best balance in your workouts it is best to mix up different exercises to allow your body to work in a variety of ways. Below you will find a few ideas to get you started…

(Remember to check with a health professional before starting any new exercise and remember to adapt exercises and amounts to suit you as an individual).

Jumping Jacks

The classic old school jumping jack also known as a star jump is a great way to increase your heart rate. They work the whole body including legs and arms and while they get your heart rate up they will also help to shape and tone the legs and glutes. Try bursts of 50 in 5 sets to really get the heart pumping.

Bear crawls

Yes, you are going to pretend to crawl like a bear to burn fat. Place your hands on the floor and using your feet and hands in an alternate walking motion crawl forward. Once you have a got a good rhythm you can speed it up to really increase the heart rate. Mix it up and move backwards as well as forwards to work the different muscle groups. Aim for bursts of crawling with short rest periods in between to really work the whole body.

Mountain Climbers

Increase the heart rate quickly and provide an intense attack on all muscle groups including the arms, legs and core. Place your hands on the floor and then place one leg forward and one leg back (think of a sprinter about to start a race position) alternate the legs by jumping them forward and back. You will soon have your heart pumping and your legs burning with this clever all-round fat burning exercise, try 5 sets of 20-30 reps.

Burpees

The exercise dreaded by many but actually one of the very best exercises for an all-round body workout that very quickly increases heart rate and fat burning. Start standing and crouch down placing your hands on the floor, jump the feet backwards so the body represents the start of a press-up position, jump the feet back into your hands and then jump up taking your arms above your head add a jump and crouch down and repeat. Aim for 5 sets of 10 reps with a very short rest period between, once comfortable the sets and reps can be increased by building it up gradually.

Remember this is just a starting point so the sets and repetitions of each exercise can be adapted to suit you as an individual and your fitness level. Other high fat burning exercises you could incorporate in are jumping squats, plank variations, crunches and lunges. Online you can find lots of videos and tips to help you perfect the positions of each exercise.

Have fun and remember exercise is individual so only complete what is right for you.

 

 

Increase the body’s fat burning rate with HIIT workouts

Living a healthy lifestyle is one of the best ways to enhance living a longer, healthier life. With so many pressures on us daily to look good, feel great and be successful it can often be overwhelming to achieve the end of results of maintaining a healthy lifestyle.

The health of your mind and body should always be the main focus when choosing to exercise rather than aiming to achieve the look of another body or chosen ideal. Being yourself and focusing on what is right for you as an individual is the best way to achieve a healthy mind and body for long term health benefits.

Whether you are aiming to lose fat for your health or maintain a healthy body weight for you – choosing to eat a balanced diet full of nutritional goodness and incorporating exercise into daily life is the best way to achieve this.

Maybe you are aiming to lose body fat to improve the health of your vital organs? Or maybe you have an operation or fertility treatment about to start? Whatever your reasons improving the body’s ability to burn fat can be done by incorporating HIIT exercises into your workouts.

What is HIIT? HIIT stands for High Intensity Interval Training and is a form of exercise that is great for burning fat if you are prepared to give 100% effort during short 20-30 minute workouts 3 times a week. Intense exercise periods are followed by short recovery periods that keep the heart rate up and allows the body to burn more fat that also continues after rest.

HIIT exercises get your heart pumping and target the whole body in regards to health, fitness, and strength. The options are endless when it comes to how you exercise and whether you choose to work in the gym or at home, the results with HIIT exercises will be clear to see (if balanced with a healthy lifestyle). With so many variations of exercises, it is easy to adapt them to suit individual requirements or cater for individual health/ medical conditions.

Working out using HIIT is a great way to incorporate exercise into your day as the workouts are intense but short, great if you have a busy lifestyle. Not only are the workouts easy to achieve the health benefits go far beyond increasing fat burn. HIIT can also help to lower blood sugar levels, build muscle strength, tighten muscles and increase fitness levels, not bad for a 20-30 minute exercise blast.

One of the most important aspects of HIIT is that when you work out you give 100% but then you also allow your body time to recover. It is recommended that HIIT exercise should be completed 3 times a week with at least 1 rest day in between each session to allow the body to fully recover. This doesn’t mean you can’t exercise in between but choose something gentle on the body such as swimming, cycling or walking.

Exercise should be enjoyable and not damaging to the body. Always check with a health professional before starting anything new.

The HIIT and healthy way to work out and burn fat so give it a go!

 

Add variation to your workouts to improve co-ordination

When it comes to exercise there really is so much choice. It is all too easy to end up heading to the gym and completing the same programme day in day out but what benefits it has will eventually dip as the body becomes too adapted to it. Keeping exercise varied is important as not only does it challenge the mind it also challenges the body in new ways.

The body is a clever machine that needs to be challenged and worked to stay healthy and enhance and maintain functions it already has. Our bodies are designed to move and they need to move to stay working well so mixing up exercise and workouts can only be a good way to develop all aspects and functions of the body.

Without co-ordination, we would struggle to complete many everyday tasks for example walking, dressing, eating, typing or even exercising. Co-ordination is vital to our existence every day but what if you feel your co-ordination needs improving? Improving coordination through exercise is a great starting point and there are many different ways you can work out to improve the coordination of your body. Below you will find a few ideas to help mix up those workouts and improve your body working in sync.

Imagine the body has a ‘midline’ drawn down the centre of the body from your head to your toes separating your left and right side. For your body to work well both sides of the brain the left and right need to be challenged to enable it to work better. Completing exercises that challenge both sides and crosses over the imaginary line can help to improve coordination.

Boxing Skills

When you head to the gym often in the corner there are boxing hit pads or punch bag. Don’t ignore these as part of your exercise equipment as boxing skills are a great way to enhance and develop coordination. Think about the skills in boxing it is all about coordination of both the hands, feet and mind working together to be skilful and sharp. Find a partner and take it in turns to challenge one another with the hit pads working on challenging our mind and body by punching left to right, right to left and with a variety of punches and moves. Alternatively, use the punch bag in the same way challenging yourself to work different moves.

Jump rope

Is an excellent cardio workout that is perfect for developing coordination skills, working the feet, legs and arms in harmony together to ensure you don’t trip and catch the rope each time involves skill and practice, increase speed and height of jumps to increase the challenge.

Racquet sports

Provide the perfect opportunity to get the whole body moving and the senses activated. Reaching from left to right, using forearm and backhand moves and reaching high and low all help to develop coordination skills, not forgetting the speed and movement of your feet this is one workout bound to test.

Climbing walls

Are a great way to challenge the mind and body as the added height, skills and concentration required to stay on the wall really provide a good all-round workout . Try all the different walls to keep things varied and challenging and don’t forget safety first.

Cardio walls

Can be found in some gyms but if not next time you head to the trampoline park with family or friends why not find the cardio wall and enjoy a workout with a difference. Not only is it super exhausting but the varied, unexpected combinations will definitely get the brain working and enhance co-ordination.

Creating exercise opportunities that are varied will ensure exercise doesn’t become monotonous and even more importantly it will ensure the body and mind are challenged, worked and developed in lots of ways, vital for living a healthy life.

 

Foods that boost your mind and concentration

You are what you eat. We have all heard this phrase before but how often do we really think about the nutritional impact our diet has on our bodies and mind? It is a well known fact that eating a poor diet full of unhealthy food such as fast food meals, high sugar snack bars and sugary drinks has a negative impact on our body’s weight and health but what about the impact those foods have on our mind and concentration levels?

Convenience foods that are highly processed such as readymade meals, fast food, and snacks such as chocolate, biscuits and crisps are all full of refined sugars and salt that make the energy levels of the body spike and cause dehydration.

These food not only contain sugars and salt they also often contain very high quantities of unhealthy fats. Fats that the body doesn’t use very well and so therefore if it can burn the energy from them stores them as fat on areas of the body. These foods also have a negative impact on our minds and concentration as energy bursts are followed by slumps of energy and lethargy and dehydration causes tiredness, poor concentration and headaches/migraines.

Eating a balanced diet full of nutritional goodness will benefit you and your body and by including foods from the list below you can help to boost you mind and concentration levels as many of the foods contain high levels of healthy fats known as omega-3 fatty acids which our bodies need to keep our hearts, eyes, skin and brain function healthy. Did you know that when eaten in moderation, as part of a balanced diet omega- 3 fatty acids can also help with the symptoms of depression, anxiety and arthritis?

Eating foods that will provide slow release energy will help your concentration as your body and mind will function at steadier pace. This combined with foods high in omega -3 fatty acids will help your brain to function in a healthy way that can have a positive impact of both performance and results.

So what are the best foods to boost mind and concentration?

Avocado

Is jammed packed with goodness not only does it contain high levels of omega-3 fatty acids it is also high in fibre and full of potassium. Avocados are great in a green smoothie, mashed on toast or sliced and added to any salad or even eaten as they are.

Oily Fish

Such as mackerel and sardines are bursting with protein and omega-3 fatty acids that will not only boost the brain but the protein will help keep you fuller for longer. Smoked mackerel (though a little more saltier than un- smoked) and eggs make a nutritious breakfast or add sardines in a tomato sauce to salad for lunch.

Nuts and Seeds

Are a great way to increase your healthy fat intake but again should be eaten in moderation. Walnuts, Brazil nuts, flaxseeds, chia and pumpkin seeds are just a few of the nuts and seeds that contain the good fats. Sprinkle on anything from breakfast, lunch or dinner or have as a snack during the day or after exercise.

 

Dark Chocolate

When you fancy a sweet treat choose a dark chocolate with at least 70% cocoa solids. Not only is a much healthier choice of sweet treats it is also packed with serotonin that can help to boost mood and help with relaxation. A couple of squares of good quality dark chocolate will satisfy a lot longer than a full bar of chocolate packed with high levels of processed fats and sugars.

Porridge

Is one of the best breakfast choices you can choose when it comes to slow release energy. It is full of fibre and is very low in fat when made with water or low fat milks. Add in a sprinkle of nuts and seeds and you have a powerful brain boosting start to your day.

Oat crackers

Make a great alternative to bread for a lunch time meal or make the healthiest chocolate biscuit snack by smoothing a thin layer of dark chocolate over a cracker and save for when energy levels fall, add nuts butters or slices of avocado to also provide a double mood boosting concentration hit.

Bananas

Are an excellent source of slow release energy that pack a high level of vitamins and nutrients too such as potassium, magnesium which help to keep our bodies functioning well. They are also full of fibre for good digestive health.

Wholegrains

Will provide a steady slow release of energy that will help you to feel fuller for longer after eating. Choose wholegrain pastas, bread or rice when making lunches and dinners and don’t forget to add in plenty of vegetables and a protein source too to create a balanced meal.

Whatever you choose to eat choosing a balanced diet and including a mix of the above ideas will help to improve your mind and concentration levels no matter what the day brings.

 

Enhance the body’s ability to burn fat by adding in a little more exercise to your day without even realising

Keep moving, we hear it all the time in the news and media most days but it is true. The only way to stay healthy is to eat a balanced diet and keep the body moving through daily exercise. If you are on a mission to burn fat to increase the overall health of your body and mind then moving is a really important part of the process.

Each and every day we have to move our bodies to complete our daily tasks but did you know you could increase the fat-burning potential of your body without even realising? By taking up some of the ideas on the list below you can increase your heart rate and get your body working that little bit more even before you even attempt an exercise workout or visited the gym. Best of all you won’t even realise you are working out.

Walking

One of healthiest life changes you can make and help your body to burn more fat is to give up driving where possible. If you have the school run, walking the kids to school then heading on foot to work might mean leaving the house a little earlier but it really will increase the health of you and your family. When you can aim to power walk or even mix in a gentle jog to up the fat burn.

Add in a little more fat burning by offering to take the dog out for its morning exercise or after dinner energy release.

Cycling

Another great way to commute by ditching the car and getting the body moving whether it be to school, work or the gym.

Take the stairs

Instead of taking the lift to the department store top floor or work office find the stairs and get active. Set a challenge to take on the stairs as quickly as you can or step two at a time to get the legs and glutes working a little harder. Remember to consider your footwear and if you are carrying anything before setting your challenge as falling down them won’t be the greatest exercise routine.

Clean the house

When you add in all the tasks involved in tidying up the house or giving it a good clean it really does add up to be quite the workout. Stretching, reaching, lifting and climbing up and down stairs all make up the elements of exercises that could be part of gym workout so put on some motivational music and get cleaning.

Don’t forget the gardening too! A little green gym will do wonders for the mind as well as increasing exercise.

Dance with Kids

Exercising with the family is a great way to have fun, spend time together and work on that healthy body and mind all in one go. Learn some new routines or have a dance-off, either way, it doesn’t matter how good or bad you are its all about keeping moving.

Computer games

Love them or loathe them they can actually be a great way to increase the daily movement of your body and spend time together as a family. Select the active games that involve competing against one another or work as a team to stay healthy.

Have fun at the park

When you head to the park with family increase the health benefits by joining in the game of football, running races or set a challenge on the playground, for example, the monkey bars, It is all about joining in so be prepared to test your strength and endurance.

Whether you are at home with the family, heading to work or out alone with the dog keeping the body moving and exercising really is so easy and you won’t even realise you’re increasing the fat burn as you go.

 

 

 

 

 

Increase your motivation for exercise and boost mood by taking your workout outdoors.

Maintaining the motivation to keep up exercising can at times be challenging. What with the everyday pressures juggling work, study or family commitments choosing to miss a workout can sometimes be the first thing that gives, but actually continuing to make time for exercise can really help you to manage the challenging times a lot easier.

Deciding to get the heart pumping and maintain a healthy lifestyle is great and not only does it keep the heart and body healthy it is also one of the best ways to keep your mind healthy due to the endorphins released during exercise.

How about taking your workout outdoors to really embrace the mood-boosting environment of the great outdoors? Being outdoors has long been proven as a great way to calm the mind, and choosing to exercise outdoors could really help to increase your motivation and have a positive impact on your mood after.

Pounding a treadmill in the gym is fine but running through the shade of a cool woodland area on a warm day will definitely add a new dimension to your exercise time. Not only will it be visually beautiful but the natural sounds around you such as birds and the breeze through the tree canopy will help the mind to relax and unwind improving mood after. So leave the headphones behind for this one.

Increasing the social aspects of exercising can really help motivation and joining a group such as a football, rugby, running or cycling club will really help you to feel more motivated to maintain exercise and continue to keep healthy, not only will the exercise boost your mind but the social interaction time before, during and after will continue to enhance mood.

Another great way to boost motivation is to sign up to a boot camp or exercise class, partaking in group exercise not only has a social benefit but it can also bring a new aspect to your weekly exercise workouts creating much more dynamic workout for your body and mind to benefit from.

Consider asking a friend or colleague if they would like to head out for exercise after work or university and then go straight out for a run, cycle or even head to a park and complete some challenges against one another, such as interval training or a bleep test.

The key to feeling inspired and motivated is to keep things varied and challenging, the routine of exercise can sometimes become boring and monotonous so mix things up and take your workout outdoors a couple of times a week. And don’t forget adding in a social element will also increase motivation and the mood-boosting benefits of exercise.

Prepare your body pre-workout with quick and easy total body stretches

Preparing your body pre-workout is vital to ensure you have a healthy mind and body before, during and after exercise. Sometimes it can be hard enough finding the time and motivation to get to the gym, meet the personal trainer or squeeze in that workout after work but by preparing yourself with a healthy nutritious balanced diet and stretching before you begin you can allow your body the perfect to start to get the most from your exercise and workouts.

Before you even begin attacking the treadmill, weights, exercise class or pounding the pavement for miles it is vital that you gently warm up the muscles and stretch them out. This will help your body to prepare and reduce the risk of injury and pulled muscles. A warm-up could be a brisk walk from between work and your exercise destination or it could be on the treadmill or exercise bike. Once you have warmed up the body it is time to stretch those muscles pre-workout.

Important point… It is vital to remember that you should never over stretch your muscles. Only work within the range that is comfortable for you. When you feel the stretch working hold for a count or 10-15 then repeat on the opposite side.

There are two types of stretches, static ones where you hold a stretch for a chosen count, 10-15 is a good starting point or dynamic stretches where you add movement such as circling your arms around while out stretched. You should combine a combination of both types of stretches to provide your body with the best start.

Either work from the top of your body down or work from the bottom up, either way, is fine but choosing to methodically will ensure all areas of the body are fully prepared.

Head and Neck

Simply loosen the head and neck and neck muscles by gently tilting the head from left to right (ear towards shoulder) and then forward and backwards. Complete this slowly to avoid causing any damage.

Shoulders and Arms

Roll the shoulders forwards and backwards and then shrug your shoulders up and down, lift your arms above your head and with straight arms reach up feeling the gentle stretch into your shoulders and shoulder blades.

Reach out your arms to the side and create gentle circles with them that go from large to small and small to large. One at a time pull your arm in across the front of your body and hold it in the crease of your elbow, this stretch should be felt across the side of the shoulder and into the arm.

Hips and Back

Lie on your back with your feet on the floor, knees bent. With a gentle motion let your knees fall to the ground left then right. You should feel the lower back and hips loosen up and stretch. After sit up and place the soles of your feet together with your legs bent (bottom on the floor). Hold your feet with your hands and with a straight back aim to push your knees to the ground, only go as far as comfortable, draw your feet in closer towards your body if you find the stretch easy.

Next, lie on your back and bring both knees up to your chest, hug your knees holding them close to you, this will help to stretch the back out.

Hamstrings and Calf

One of the most important stretches to complete as damage to our hamstrings can easily cause pain not only in the immediate area but also in your back. Standing upright bend in half reaching your hands as close to the ground as possible. Keep the legs straight and you should feel the stretch gently down the back of the legs and into the hamstrings. This is a basic stretch but there are many more options you can look online if you suffer from tight hamstrings.

Finally, the calf muscles but are an important one especially if you cycle or run. Find a step or curb height surface and stand with your toes on the surface and your heels over the edge. Drop your heels to the ground leaving your toes resting on the surface you should feel the stretch at the back of the calf muscles.

Remember the most important aspect of stretching pre-workout is to only stretch to the point that is comfortable for you otherwise you will cause injury and pain, and don’t forget to stretch again after your workout is complete.

 

Improve exercise performance by fuelling the body a balanced diet pre workout

Choosing to live a healthy lifestyle is the best thing you can do for your body, eating the right foods, exercising and generally looking after yourself will enable your mind to work clearly, your immune system to fight illness and your internal organs to function healthily.

We hear so much in the news and media today about the impact of poor lifestyle choices and the negative affects they have on our bodies and minds and so now more than ever is the time to enjoy embracing a healthy way of living and ensuring our bodies are fuelled in the right way to enable us to live a long and healthy life.

Providing your body with a balanced diet is beneficial whatever the level of exercise you complete but it is even more important if you complete workouts that challenge the body in intensive ways as not fuelling the body correctly pre-workout means it cannot function, maintain and recover during and after exercise meaning you stand a greater risk of injury, illness and exhaustion.

What is a balanced diet? A balanced diet is one that contains sensible amounts of all the food groups vital for the healthy function of the body and mind. There are five groups including vegetables and fruit, milk and dairy products, carbohydrates, protein and fats and sugars. By selecting foods from each of these food groups creates a balanced diet, too much or too little of one food groups causes an unbalanced diet usually resulting in a diet that has a negative impact on health.

Vegetables and fruits we all know are full of nutrients and vitamins and these included in a pre-workout meal help the body to perform better during exercise. Bananas, for example, are an excellent source of pre-workout energy but did you know the potassium they contain helps your muscles to contract and helps the heart to beat regularly and can help to reduce blood pressure?

Milk and dairy products are not only great sources of protein they also contain calcium which is vital for strong bones. Very important if you partake in an exercise that is high impact such as road running or team sports such as rugby. They also contain a wide range of vitamins and minerals vital for cell reproduction.

Carbohydrates such as potatoes, wholegrain bread, rice and pasta are important for energy. Slow-release carbohydrates such as porridge oats make a great pre-workout breakfast and if travelling between work and the gym, for example, oat crackers or rice crackers make an excellent on the go snack that will add some pre-workout energy to your body.

Protein is good for so many things in the body not only does it help to build and repair muscles is also helps cartilage and skin renewal. High protein foods include eggs, chicken, tofu, almonds, milk, yoghurt, fish and beans. Did you know that protein also helps you to feel fuller for longer? Mix in some cottage cheese with those oat crackers pre-workout and your energy levels will keep you going that little bit longer.

Fats and sugars are just as important as all the other food groups but it is all about choosing the right types of fats and sugars. Natural occurring sugars are far better for you than refined sugars that are often found in chocolate, biscuits, cakes and ice cream for example but all sugars should be consumed in moderation. Healthy fats include avocado, extra virgin olive oil, dark chocolate, nuts and seeds. Healthy fats are rich in omega- 3 fatty acids and these help to keep your body healthy when eaten as part of a balanced diet.

Whatever you choose to fuel your body pre-workout ensure that you aim for a balanced diet with plenty of pre-workout and post-workout hydration from water.

 

 

Strength exercises to boost testosterone

Feeling healthy, fit and strong is a great way to improve performance and enhance self-confidence, a strong body and mind comes from focusing on living a healthy lifestyle, a nutritious balanced diet rich in protein and exercise that is dedicated and focused on strength building workouts.

Using exercise to boost testosterone is a great way to enhance the body in lots of ways such as boosting mood, improving concentration, improving muscle shape and quality, and enhancing strength.

There are different types of strength training and these include,

  • Targeting individual muscle groups with weights such as using cable pulls, barbells, dumbbells and EZ bar
  • Compound exercise that targets numerous muscle groups at once for example dumbbell squats or barbell deadlifts
  • Bodyweight exercises also known as callisthenics such as press-ups, dips, planks and squats

Whatever exercises you choose to make up your workout aim to keep it varied as to ensure all muscle groups are worked and mix it up to use all types of strength training. Aim for low reps, for example, 6-8, but with heavy weights and a high number of sets.

Strength training has many benefits and one of these is boosting testosterone levels in the body but did you know that by working on the largest muscles in the body such as the legs you will actually release more testosterone? Ensure that you include plenty of leg strengthening exercises and keep them varied to ensure that you work the different muscles individually. So whatever you do, don’t skip on the leg exercises when you work out.

Another great tip is exercises that use muscles to hold positions (fixators) work more than just the muscle targeted for example squats, planks and lunges so add in plenty of these to really provide the muscles with a varied workout.

Remember building strength takes time so don’t start off too heavy and cause exhaustion as your motivation will dip. Allow rest and recovery time between workouts to allow the body time to recharge, heal, repair and build muscle and don’t forget to refuel after with healthy food choices.

 

 

Exercises to improve muscle growth in your biceps and triceps

There are so many different reasons people choose to exercise, many people choose to partake in exercise to maintain weight or lose weight for health, some choose to focus on general health and fitness and some individuals choose to focus on workouts that will sculpt and shape the body in impressive ways. This takes dedication that is not just about exercises to shape muscles but also it involves following a diet rich in protein and a commitment to time spent working on specific areas of the body.

Deciding to dedicate time to building muscles and shaping them requires you to focus on fuelling your body the right ingredients to support muscle development and growth and preparation before workouts to ensure your body is well prepared to avoid injury and rips and tears in the muscles.

Improving muscle growth requires lots of weight training alongside bursts of cardio to help burn fat. This will help you to stay healthy and add definition to the sculptured muscles. You want to be focusing on working out at least four days a week and then use the remaining days for rest and cardio. Rest days are just as important as workout days as the body uses this time to repair and grow muscle fibres.

Below you will find a few ideas to inspire your biceps and triceps workouts when you hit the weights but remember the first thing you should do is warm up the body in preparation for work so head to the exercise bike, treadmill or rower before completing a full-body stretch. This will help to prevent injury and torn muscles that would stop your body working at its full potential.

Biceps

Focus on different types of weights such as dumbbells, barbell and EZ bar, each time you workout remember to vary the grip on each exercise as this will work different parts of the single muscle. However, don’t be tempted to overload the weight as starting with too much weight will just cause damage and poor technique. Results will happen with time and dedication not immediately.

Use chin-ups and pull-ups to shape and sculpt the bicep, choosing to vary the grip will also help the muscle to work in different ways and some gyms even provide machines to help support the development of this exercise. To enhance strength in the bicep use cable pulls to isolate muscles and really work specific areas.

Triceps

A great way to work the triceps and an exercise that can be done anywhere is the press up. To really focus on the triceps muscles place your hand close together rather than in the classic press-up position.

Working from the bench use a variety of weights including dumbbells and bars to complete exercises that work the weight with overhead presses. Another great way to work the triceps muscles are exercises that work by straightening the arms against resistance.

However you choose to work the key to muscle growth lies in varying the workouts so your body is continuously challenged, eating a protein-rich diet and stretching and resting muscles after workouts to prevent injury, and most importantly dedicating time and patience to the development process.