There are so many resistance training exercises you can do from home. So stop procrastinating about not having time to go to a gym or money to hire a professional trainer to get started. You don't need a professional to tell you how to lift dumbbells or even how to jump rope, you just need to ask the store where you purchase them how to hold them currently so that you don't hurt yourself. If not having the money to buy equipment is what's stopping you from exercising, don't worry about that either. It doesn't have to cost the earth to get fit, and it's very possible that you've got everything you need in your home!



Resistance training may sound like a harsh word but the reality is that all you're doing is a bit of weight training which will tone up any flabby bits. The best thing about this is you can do it in the privacy of your own home, whenever you've got a few minutes to spare - whilst supper's cooking or your bubble bath is running for example.

Squats are one form of resistance training that don't cost a single dime and they're easy to do. Once you get the hang of them you can increase how many you do. Repetitions are what counts when it comes to resistance training - many repetitions make for a better toned body so start out small and add a couple of repetitions every couple of days. To do squats correctly hold your arms straight out in front of you, keep your back straight, tummy tight and bend at your knees. Move downwards sticking your bottom out and then back up to your starting position again. Continue doing this to the count of ten or whatever your desired repetition number is. Squats help to strengthen not only your leg muscles but will also work your back, knees and hips.

Although dumbbells aren't expensive, if you don't have the money you can always use a canned food item or bottled water - remember it's repetitions that you're going for with resistance training. It doesn't have to be a few pounds, just half a pound in each hand can be enough to tone up your muscles. Dumbbells are great form of toning exercise because you can use them just about anywhere these days. You can even sit in your house on your couch and lift them whilst you watch your favorite game show, or if you prefer buy a special pair and go jogging with them.

Here are a few examples of a few dumbbell exercises:

Side Shoulder Raise: Start with your arms down at your side and bent at the elbows just slightly with a dumbbell in each hand. Raise your arms up and out to the side until you have them shoulder high and hold the position for a few seconds before lowering them back down.

Bicep curls: Your arms should be down in front of you and slightly bent. You should have one dumbbell in each hand, facing out. Slowly bring your arms up, elbows bent until they meet your shoulders and then lower them back down to the starting position.

Other resistance equipment you might want to purchase are balls, stretch ropes, jump ropes and maybe even some mood music to help you focus better. You need to work towards incorporating some form of resistance training three days a week for about 20 minutes at a time.

Before and after any work-out you should stretch all your muscles as this helps protect them from damage as you exercise. Keep in mind that if you're just starting out you'll need to take things slowly, but as your body gets stronger you'll be able to do a lot more. The moment something starts to hurt you must stop. You should never feel pain during a work-out, if you do; you are trying to do too much too soon. Best advice is to make sure you enjoy your resistance training by choosing a form that you really enjoy and think of as fun rather than a physical training chore.

Stop Dieting and Struggling!

Are you fed up of battling to lose weight?

You have probably felt like this for a long time - you keep trying diets but they don't work. They're full of empty promises and disappointing results.

Let me share with you . . .

Losing weight doesn't have to be hard work, eating foods you don't enjoy and boring exercise. Restrictive diets aren't the way to successful weight loss.