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The chin-up, also sometimes known as the pull-up has got to be one of the best and most accessible upper-body exercises to have ever been discovered. It develops the biceps, the back and the shoulder muscles.  It is also a most convenient exercise requiring little or no fancy equipment other than a doorway chin-up bar or practically any parallel bar that you can get your hands on that is overhead and one that you can jump up and grab which is strong enough to hold your body as you grip it firmly with your hands and pull yourself up to shoulder-level.

So, why doesn’t everybody make the chin up a part of their regular daily routine of health and fitness?  Well, the reason is, is that it does have one slight drawback.  Most people who have not exercised in years or maybe not have ever exercised at all find that they don’t have enough upper body strength to haul themselves up to shoulder level.  Here and now, I will show you the 12 steps to mastering the chin-up even if you are very out of shape.

The 12 Steps To Mastering The Chin-Up

Step Number 1 – Just Hang – I’m serious.  Your first step is just to jump up, grab the bar, and hang there with your feet dangling off the ground for as long as you can.  Try 30 seconds at first if you are very weak – then a minute.  Practicing at least every other day (allowing one day for rest and recuperation) you will attempt to increase your hanging time until you can hold yourself up in the hanging position for a full five minutes.

Step Number 2 – Do Isometrics – Isometrics are a type of exercise where you attempt to move something that you know you can’t move.  Just by making the extreme effort, you are triggering muscle strength and growth.  A classic example of an isometric exercise would be to push against a wall with the ideas of pushing it down.  You won’t push the wall down, of course, but the principle is that you will give your muscles one heck of an exertion.  Similarly, in our case, you will attempt to pull yourself up.  You may not move at all at first, but unlike the wall, you will move up in time.  So, just try as best as you can to pull yourself up – even if you think that you will never move up.

Step Number 3 – Do “Inch-Ups” – In time, you will move up – even if it’s only an inch.  This is good.  So, let us call this phase of your improvement “inch-ups”.

Step Number 4 – Do 1 Full Pull-Up (Palms Facing You, Shoulder-Grip) – One day as you continue your “inch ups”, you will, to your own surprise, accomplish one complete pull-up.  This is your first break-through.

Step Number 5 – Continue Doing Other Barbell and Dumbbell Exercises – You’ve got to continue to develop and strengthen your back, biceps and shoulder muscles.  Don’t neglect to incorporate other exercises into your body building routine such as the standing barbell curls for the biceps, the seated dumbbell deltoid presses for the shoulders and the one-arm dumbbell rows for the back muscles.

Step Number 6 – Incorporate A Low-Fat, High-Fiber Diet – Watch your diet.  You have got to get rid of all unnecessary body-fat that is adding unnecessarily to the body weight of your pull up.

Step Number 7 – Do 20 Minutes of Aerobics To Continue Losing Body Fat – Cardio exercises such as jogging, bicycling or stair climbing should also be included in your regimen every other day, that is, on those days that you are not working out with weights and are doing your pull ups.

Step Number 8 – Give Yourself 6 Months (If You Are 30 lbs Overweight) – Of course this suggested 6 months schedule is relative to the physical condition of how you start out, for you may accomplish your goal in 1 month.  I am only suggesting that if overweight is an issue for you, to work on that simultaneously as you develop your chin up prowess.

Step Number 9 – After You Accomplish 1 Full Chin Up – Aim for 3 – Once you achieve one full chin-up, set your goal to do 3 full chin ups.

Step Number 10 – After You Accomplish 3 Full Chin Ups – Aim for 6 – When you can do 3 chin-ups comfortably, aim to do 6.

Step Number 11 – After You Accomplish 6 Full Chin Ups – Aim for 10 – When you can do 6 chin-ups comfortably, set your sights on doing 10.

Step Number 12 – After You Accomplish 10 Full Chin Ups – Do for 3 Sets of 10 Reps – You are almost there.  Once you can comfortably do 10 consecutive chin-ups, rest a minute – then do 10 more repetitions (Repetitions are also called reps in body building nomenclature).  Having done 2 sets of 10 reps, rest another minute.  Now do your third and victorious set of 10 repetitions.  Congratulations!  You have become a chin up champion.  Now look in the mirror.  You have also the body to show for it!

Please leave your comments.  Would love to hear from you.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

Iron Gym Pull Up Bar™ Demonstrated

The Chin Up

In this post, I will focus on one of the most classic and effective exercises that has been around since man has been able to move. Hanging from a parallel bar (or branch depending on your setting), you then yourself up to shoulder-level while your hands are gripping tight.  Read on and discover why this is the singularly most convenient and accessible exercise ever discovered – that totally rocks for muscular growth!

The Amazing Benefit of the Chin Up

The chin up develops: the biceps, forearms, and major areas of the back muscles. (Couple the practice of the simple floor push ups with the  chin up, and you would be able to also exercise:  the pectoral muscles, i.e., chest muscles, the frontal deltoids, i.e., the shoulder muscles and the triceps muscles, i.e., the muscles opposite the biceps on the back of the arms.)  This would assure a very complete and awesome development of the entire upper body overall.

The Equipment Needed for the Chin Up

Essentially all you would need would be a bar parallel to the floor, strong enough to hold your weight as you haul yourself upwards.  As alluded to before, this could even be a sturdy and convenient tree branch in your garden. There is also manufactured a doorway chin up bar that is sold at almost all sporting goods places where it simply braces itself between your doorway.  It is called the Iron Gym Pull Up Bar™, and I highly recommend it.    It is one of my most favorite pieces of my home gym equipment.  Whenever I am in a rush and can’t do a full workout with barbells and dumbbells, I will always do chin ups and push ups using this same apparatus.  It is a most convenient and marvelous invention.  The usually go for around $20 or $30 – very affordable.

How To Develop the Strength Needed to Do the Chin Up

In spite of the chin up being a marvelous and readily accessible exercise, it does have one slight drawback.  It does require a great deal of upper body strength, and most of us starting out just can’t do them.  I remember that when I first started, I could only hang there for a few seconds before I had to let go.  The was no chinning up to the bar when I started.  (Now, by the way, doing 20 chin ups is a piece of cake.)

The 4 Steps to Mastering the Chin Up

Step # 1 – Just Grab The Bar, Palms Facing Inward, And Hang There As Long As You Can – In the beginning, you may have to first develop your forearm grip strength.  Being able to just hold on to the bar and hang there for a minute is your first accomplishment.  Then two minutes, then three, then five.

Step # 2 – Attempt To Pull Yourself Up Even If You Don’t Move – If you make an earnest effort to just pull yourself up but don’t move, you are practicing a type of exercise called “isometrics”.  This means that you are making an effort, but your muscles are moving yet.  This doesn’t mean that no development is taking place, for there is.  You just can’t see it yet.

Step #3 – Do “Inch-Ups” As Soon As You Can – Sooner or later, your body will move up – maybe by just an inch.  That’s okay.  Let’s just call these “inch-up”.

Step #4 – Do 1 Full Chin Up – Maybe after a month, two, six or more, you will one day accomplish one full chin up from the bottom all the way up to you chin at shoulder level.  This will be your first break through.  Each day attempt to do one more chin up.  Before your know it, you will be easily blasting through 20 chin ups – and will have the body to show it.

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From Charles Prosper – The 12-Week Fitness Guru

Let’s see. What is currently the trendiest exercise for women? Jazzercise – bouncing around to a jazzy musical beat? That’s sounds like fun. Aerobic kickboxing? Well, yeah, but don’t count on it to be an effective way to learn real self defense. I know, how about Pilates? Yoga? Stop! Stop!! Let’s get serious! If we are talking about total body sculpting, joint and bone density strengthening and fast metabolic fat-burning exercise, there is only one answer for any intelligent woman regardless of age if begun and executed properly, and that answer is…Drum roll please…progressive weight resistance using barbells and dumbbells as the focus and primary means of exercise.

In this article, I will give you 7 proved and sound reasons why the absolute best all-around system of exercise for the modern woman of today is body building. Read on and you will discover why.

Before I Start With My Case of Body Building for Women, Some Initial Thoughts

What I will expound here will be what I thoroughly believe to be the absolute best way for any woman to exercise and get in the best shape of her life, be she 30, 40, 50, 60, 70 or above and that is with progressive weight resistance using barbells and dumbbells. With that said, I will concede that if it is the difference between doing some type of regular exercise vs. doing none at all, I would have to say, do whatever you will consistently do – even if it is jazzercise or some other purely aerobic type of activity. Even ordinary things consistently done will produce extraordinary results.

The 7 Reasons Why Women Should Exercise With Barbells and Dumbbells

Reason #1 – Progressive Weight Resistance Exercise Sculpts and Shapes Your Body Into Sudden Curvaceous Loveliness – Barbell and dumbbell exercise will chisel you body the way you want it. You exercise specifically your waist, arms, back, shoulders, hips, thighs, calves – nothing is overlooked.

Reason #2 – Eliminates the Fear of Osteoporosis – When you add weight resistance to your regimen, you fortify the bones creating stronger and more dense bone structure which is good news for all women over 40.

Reason #3 – Burns Fat Better Than Just Jogging or Other Solely Aerobic Activities – This comes as a surprise to many, but the fastest way to accelerate your fat-burning metabolism is to lift weights. Bigger stronger muscles turn your body into a fat-burning furnace. Have you ever noticed how well-defined body builders can get if they set low body fat as a goal?

Reason #4 – Stomach Flattens Faster and Quickly Eliminates Belly Fat – One of the first things that you notice when you train with weights is that within as little as 2 or 3 weeks, you lose your stomach bloat.

Reason #5 – Your Sex Drive Increases – Body building using barbells and dumbbells is the greatest natural tonic and the truest aphrodisiac there is. Your entire endocrine system is awakened, rejuvenated and energized. (Take it easy on him ladies.)

Reason #6 - Increases Your Overall Energy Level Better Than Any Other Type of Exercise – You will suddenly find yourself able to do more and tire less.

Reason #7 – Reduces Stress and Helps You Sleep Better At Night – Busy moms – this is your answer to the stress of all of your multi-tasking as part of your daily family life.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

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You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

From Charles Prosper – The 12-Week Fitness Guru

You just don’t feel like exercising or working out today, and you haven’t pinpointed the reason. Whatever the reasons, you are moving through your exercise routine in a low-energy, slow-motion funk. What to do? After you read this article, you will understand 2 of the main causes of this type of fatigue and you will discover 2 guaranteed solutions of what to do when you suddenly and unexpectedly wake up in a low-energy state.

The 2 Main Problems and the 2 Sure Solutions for Lack of Energy When You Need to Workout

Problem: You Didn’t Get Enough Sleep The Night Before – Your lethargy could be as simple as not having gotten sufficient sleep. 8 hours is the recommended amount. 1 hour-naps, whenever possible, anytime during the day are also highly recommended. The remedy thus becomes very simple and easy.  Sleep more – wake up replenished and refreshed.

Solution: Go To Bed Earlier Tonight – This requires very little discipline on your part. It could something as simple and going to bed an hour earlier than usual, however, the major advice is to aim for the magic 8 hours of sleep.

Problem: You Didn’t Eat Properly Before Working Out – There are two key questions to ask yourself. Did you have an adequate 1st breakfast and 2nd breakfast? Did you have a pre-workout meal?

Solution: Always Make Sure You Eat a 1st and 2nd Breakfast Along with a Pre-Workout Meal – This means, for example, you can have a 1st breakfast by drinking a glass of whey protein powder, mixed with skimmed milk (or soy milk) and eat 1/2 banana upon awakening. An hour later, your 2nd breakfast could be, for example, 4 scrambled egg whites, a cup of cooked oatmeal, a cup of blueberries, a tablespoon of flax seed oil and a cup of coffee. Now 10 minutes before your workout, you will drink another scoop or two of whey protein powder and water.

Just take a look at and take care of these two factors, follow these solutions, and your energy level for bodybuilding and working out will shoot up through the roof!

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link.  Get your bonuses now. You’ll be glad you did.

From Charles Prosper – The 12-Week Fitness Guru

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The dumbbell bentover lateral raises is one of the fastest and best exercises to target your deltoid shoulder muscles. This exercise results in broad, handsome shoulders on a man, and for a women, it gives the shoulders that erect, straight and sexy look that eliminates forever the use of foam shoulder pads in women’s dresses. There are at least four variations of the dumbbell lateral shoulder raises. There are the standing dumbbell lateral raises, the seated dumbbell lateral raises, the seated-bentover lateral dumbbell raises and the standing-bentover lateral dumbbell raises. In this article, I will showcase the the standing-bentover lateral dumbbell raises. Done properly, you will see incredible results in a very short period of time (in a 2 or 3 weeks). Discover now the 7 key tips to mastering the the standing-bentover lateral dumbbell raises to build your deltoid muscles (fast and easy).

Some Basic Facts About Developing The Deltoid Shoulder Muscles

The deltoid (shoulder muscle) extends from the shoulder joint and attaches to the top of the humerus (the upper arm bone) forming the shape of an upside-down triangle or “delta”, thus the name, deltoid muscles. What one has to know in order to build an esthetically developed deltoid muscle is that there are three major parts or “heads” of this muscle. There is the frontal head (developed with exercises such as the frontal barbell and dumbbell presses). There is the lateral head of this muscle (developed with exercises such as the standing lateral dumbbell raises) and there is the rear head of the deltoid (developed by exercises such as is featured in this article) – the dumbbell bent over lateral rear raises.

The 7 Key Tips How to Do the Dumbbell Bent over Lateral Rear Raises

Tip #1 – Place Your Feet Shoulder’s Width Apart with a Dumbbell in Each Hand.

Tip #2 – Bend Forward Carefully at the Waist.

Tip #3 – Maintain Your Upper Body Parallel to the Floor with Arms Hanging Straight Down.

Tip #4 – Turn the Palms Facing Each Other.

Tip #5 – Pull Your Arms Apart while Moving Your Elbows Up.

Tip #6 – Keep Your Torso Stationary.

Tip#7 – Inhale As You Pull Up and Exhale As Your Lower Downward.

Two Final Precautions:

Do Not Raise Your Torso As You Lift the Weights – Jerking your torso upward as you lift the dumbbells can cause injury to your back.

Do Not Bend and Lean Your Torso Below a Straight Line Parallel to the Floor – Bending and curving your body as you lower and raise the weights puts dangerous stress on your lower back.

How Many Sets and Reps To Do

A “rep” is short for repetitions for the individual movements of an exercise. A “set” is a completed group of reps. When you do 12 reps, you rest a minute. If you then do another 12 reps, you have thus done 2 sets of 12 reps. The secret for explosive muscle growth is to do a total of 4 sets. Allow me to explain. You do 12 reps for the 1st set. You do 10 reps for the 2nd set. You do 8 reps for the 3rd set. And lastly you do 6 reps for the 4th.

The Success Secret for Doing The Dumbbell Bent over Lateral Rear Raises for Maximum Muscular Growth

Start out with a light weight on your first set. Increase the weight by just a little more each set; increase it as little as 1/2 lbs. or as much as 2 lbs. for each successive set. When you get to the heaviest set which will be your 4th set, you may only be able to do as few as 6 repetitions; if this happens, you have done everything correctly. Continue to work your shoulders and all of your other muscle groups in this way, and you will surely see spectacular growth and success (fast and easy).

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

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Click on the above link to get your bonuses now. You’ll be glad you did.

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

From Charles Prosper – The 12-Week Fitness Guru

The medical professional is comprised of an elite and important group of people. These are our MD’s, nurses, and our doctor’s and nurses’ assistants. Of the many professionals out their in the world, guess which one makes about as many excuses and the rest for not exercising? You guessed it. Yes, it is the medical professional. No sympathy here, for in this article, I will talk about the 3 reasons most medical professionals avoid exercising and then offer the 3 compelling reasons why they can. Yes, I said, why they CAN! Read on and discover why.

The 3 Reasons (Excuses) Why Medical Professionals Avoid Exercising

Reason #1 – They Are Too “Busy” To Exercise – It is said that the busiest people get the most done. And when the wood cutter is approached by the axe sharpener to sharpen the wood cutter’s axe, and the wood cutter claims that he doesn’t have time to stop and sharpen his axe, what do you think will happen sooner or later to the wood cutter’s ability to use that axe to cut down any trees?

Reason #2 – They Are On-Call 24 Hours A Day – Well, that one can be called at any time, is not the same as being called non-stop 24 hours a day. Minimally, it only takes 20 minutes of well-planned, regular and vigorous weight resistance exercises which doesn’t require that the professional have to join a gym. There are very effective exercises that can be done with a home gym. There are also very creative exercises that can be done in their offices using furniture and the floor for dips and push-ups and a removable doorway chinning bar for doing pull-ups and chin ups. One-legged lunges can be done in almost any small or confined space using conveniently stored dumbbells. In fact, a pair of dumbbells in any doctor’s office can be an incredibly effective piece of exercise equipment if properly used.

Reason #3 – They Often Can Only Get 4 Hours of Sleep At A Time – Talk about a blessing in disguise! The ability to take short, frequent naps is much more rejuvenating and refreshing than a long 8 to 10 hour stretch of sleep. Once one starts to exercise, the ability to nap improves as does the quality and depth of the sleep time.

The 3 Reasons Why Medical Professionals Can Exercise In Spite of the Reasons (Excuses) To The Contrary

Reason #1 – There Are Many Busy Medical Professionals Who Do Exercise Regularly – Those who exercise regularly and keep in top shape are always amongst the top 10% of the general population, and likewise, it is always the top 10% of the working medical profession who take the time or make the time to exercise regularly as well. It is just a matter if you as a medical professional will decide to be a part of the elite, healthy and fit super-group. It’s just a matter of your decision.

Reason #2 – They Are Ironically in the “Health” Profession – If you are a medical professional, isn’t your example the first impetus to motivate a patient to take better care of him or herself? (I remember as a kid, the day I saw my mother’s doctor during a visit in his office, while puffing a cigarette and swirling side to side in his squeaky, high-back, black-leather swivel-chair, tell my mother that she should stop smoking!)

Reason #3 – Energy Level Increases As Bodily Stress Level Decreases – Energy level goes way up when you exercise and sleep improves, meaning that the same 4 or 5-hour naps, will probably become deeper and more refreshing – as well as the ability to nap whenever necessary which thus will become a great, quick energizer for better work productivity.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on How To Get Fit Fast At Any Age as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

Click on the above link to get your bonuses now. You’ll be glad you did.

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

From Charles Prosper – The 12-Week Fitness Guru

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The temptation, when you really get into exercising your body and enjoying the feel of the blood rushing to your muscles, is not to warm up properly for at least 5 or 10 minutes before you start.  Look, if you are over 50, or even over 30, you have to take it easy when you are starting your exercise routine.  When your muscles are cold, and you begin full force, this is exactly about the time when injuries begin to happen.  In this article, I will show you the 4 major reasons why you should always stretch before you lift weights or practically any type of vigorous exercises exerting the muscles and the joints.

The 4 Reasons Why You Should Always Stretch Before Lifting Weights

Reason Number #1 – To Avoid Muscle Tears – When your muscles are cold and you haven’t stretched them properly, you open yourself to muscle tears.  This can happen in the middle of an exercise such as a barbell leg squat or a heavy bench press.  This is very hazardous and dangerous to your health.

Reason Number #2- To Avoid Pulling Tendons – Even if you get away with not pulling or tearing a muscle, pulling a muscle tendon, the connecting cables of the muscles to the bones, will leave you limping or unable to move your arms or shoulders for days.

Reason Number #3- To Avoid Muscle Cramps – Probably not as damaging, but certainly just as dangerous is to get a muscle cramp in the middle of a heavy exercise.  The last thing that you need is a barbell that you can no longer hold above your head to come crashing down onto your chest.

Reason Number #4- To Avoid Lower Back Injuries – I would like to put this injury in a special category of its own.  One day while rushing to finish a bent-over barbell row for the back, because I was late for work, early in the morning and outside in the cold in my garden, I accidentally jerked upward in the wrong way with my lower back and pulled the bottom part of my spine and pinched a nerve!  Long story short.  I was living in 24-hour excruciating pain and walking in the day with a cane – for over 4 weeks! Believe me, I wouldn’t want this to happen to anybody.

The Primary Types of Stretching That You Should Do Before Working Out

The general stretching movements are similar to those that a smart jogger will do before running.  You should hold your stretching movement for at least a slow count of 20.  There should be a stretching movement for the arms and shoulder joints, for the back muscles, for the front of the thigh, for the back of the thigh (the hamstrings) and for the calf muscles (the lower legs) as well.  Workout well, but be safe by stretching first.

And now  I’d like to invite you to claim your Free Instant Access to receive 3 chapters from my new book on fitness as well as a FREE weekly online fitness training and nutrition eCourse when you visit:

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Click on the above link to get your bonuses now.  You’ll be glad you did.

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

From Charles Prosper – The 12-Week Fitness Guru

Okay for 3 incredible months, you have been on a roll. You have stuck with your daily exercise routine and your clean-eating diet religiously. You have lost a full 30 pounds of fat and have gained over 10 pounds of muscle. And you look great! Then – something happens. You find that for one little distraction after another, you miss this workout, then that. Almost impossibly without you realizing, over 4 weeks have passed without your having done any exercise. You notice to you utter shock, that you have lost some of your muscle tone and maybe a little of your strength or endurance.

The Two Most Important Things To Do When You Have Skipped Several Weeks of Your Exercise Routine:

First Thing To Do – Realize and Understand That This Is Normal To Occasionally Skip for Whatever Reasons – You have a life, maybe a family or maybe an unexpected crisis intervenes in your circumstances. No matter what the reason, you must realize that in life, “skip happens”.

Second Thing To Do – Realize and Understand That You Are Not A Professional Bodybuilder – It is enough to realize, understand and accept that you have missed several weeks of your routine. Instead of berating and excoriating yourself – just start anew! It’s just that simple.

Third Thing To Do – Start Back Up Again Gradually for 2 Weeks – You will need to do what I like to call a 2-week “rev-up” routine. What this means is that, if for example, before your layoff you were doing 2 exercises per body-part of 12 repetitions each, now for two weeks, you will do a very toned-down version which might consists of ONE exercise per body part and ONE set of 12 repetitions per exercise. This routine will probably take you no more than 30 minutes to complete. This “rev-up” routine will follow a special pattern for the duration of these two special weeks. On day one, you do the “rev-up” routine; the next day you do aerobics, i.e, jogging, bicycling, treadmill, stair-climbing – you chose it – for 20 minutes in the morning upon awakening on an empty stomach after drinking a glass of water and a cup of black coffee. Following the day of 20-minutes of cardio, you go back to working out with your “rev-up” routine; then, next day aerobics. Keep this “rev-up” routine-cardio pattern for the duration of the 2 weeks.

After you complete your 2 week come-back routine, you will probably be able to just pick up where you left off before your layoff. See. No harm done. You will get quickly back into shape, faster than you did when you just started – and in only 2 weeks time.

If you enjoyed this article on how to come back after a layoff, you will love even more what I have to offer you now. I’d like to invite you to claim your Free Instant Access to receive a FREE weekly fitness training and nutrition eCourse when you visit:

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You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Yours in health,

Charles Prosper

The 12-Week Fitness Guru

Some people swear by jogging. Others think that pilates or just bicycling is the path to health and exercise Nirvana. Whatever you preferred fantasy about exercise and health may be, I am here to tell you that one sure-fire way, bar none, to 7 stunning health benefits is the use of progressive weight resistance, that is, the regular use of barbells and dumbbells along with select pieces of weight resistance gym equipment.

The 7 Amazing Health Benefits of Progressive Weight Resistance Exercise:

Benefit #1 – Take UnWanted Fat Off and Keep It Off. – Any crash diet can cause you to lose weight, but as all diets go, after you stop the madness, your body realizes that this temporary sacrifice is over, it will be more than happy to help you make up for lost time by packing all of those quickly lost pounds of fat back on you, and a little extra just to be ready for the next time. Bottom line. Just dieting won’t work. When you perform regular barbell and dumbbell weight resistance exercises along with a balanced low-fat eating regimen, your metabolism speeds up naturally and burns fat even while you sleep.

Benefit #2 – Become Firm, Toned and Muscular at Any Age. – One of the most impressively fit gentlemen that I have ever met in my life was David, a young man of 70 years young. He practiced body building with barbells and dumbbells as a member of one of the famous gyms of Venice Beach, California. I was totally blown away! He had the body of a slim and fit 35-year old man at the most. You just ain’t going to get that kind of body just by jumping rope or practicing yoga. You will need to lift weights to firm and tone all of the major parts of your body.

Benefit #3 – Lower Your Cholesterol and Improve Your Blood Pressure – With clean, balanced eating along with weight resistance exercise, you will stand an excellent chance to lower your cholesterol as well as improve your circulation and blood pressure.

Benefit #4- You Will Sleep Better at Night – You will notice that you will begin to sleep like a baby. The quality of your sleep will improve. You will find yourself waking up, more and more, each day feeling well-rested, energized and ready to take on the day.

Benefit #5 – Increase Your Sex Drive – The correct and regular use of barbell and dumbbell exercises becomes nature’s true aphrodisiac. Testosterone levels rise, and you know what that means! Party-time with your clothes off. Sex lives of both men and women will get better simply because you will feel like doing it more.

Benefit #6 – Look 10 Years Younger and Feel 10 Times Stronger – The way this type of exercise turns back the clocks of time, as for your appearance, is nothing short of amazing. Women, especially those over 40, will protect themselves from osteoporosis, the condition where the bones become fragile and brittle through non-use, because your bones will respond by becoming more dense and thus stronger and more resistant.

Benefit #7 – Live 10 Years Longer – Barring your getting hit by a truck, falling out of a window, or some other similar misfortune, you can expect to add years onto your other wise natural life span.

If you enjoyed reading about the 7 great benefits of weight resistance exercise, why not get started with one of the best offers and programs available. Please, I’d like to invite you to claim your Free Instant Access to receive a FREE weekly fitness training and nutrition eCourse when you visit:

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You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link now, and start your fitness eCourse training today!

Yours in health,

Charles Prosper

The 12-Week Fitness Guru

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Shoulders Dumbbell Side Lateral Raises: This is a great exercise for developing your deltoid shoulder muscles of both arms.

Starting Position: Standing shoulder’s width apart, with two dumbbells held in front of your thighs, palms facing inward.  Now you may bend forward slightly at the waist to begin the movement.

The Exercise: Raise the dumbbells in a smooth and controlled manner up and out towards your sides.  Inhale as you lift them, and exhale as you lower them.  Raise the dumbbells slightly higher than shoulders’ level, and in a controlled fashion lower them back down.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Please leave me you comments and feedback.