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CLICK HERE for a FREE Workout http://www.turbulencetraining.com This workout is going to be all upper body all the time. You'll also find a couple additional supersets added in at the end, but they are purely optional. Additionally, throughout each of the exercises, really try to focus on an extra squeeze at the top of each of the exercises in the workout. If you're looking to take your workouts to the next level, that little extra squeeze will place a bit more tension on the muscle. The first superset pairs Pull-ups with Dumbbell Chest Presses. Now, if you can't do the Pull-ups then you can substitute that exercise with Dumbbell Rows, Assisted Pull-ups, or even Dumbbell Pullovers. So, for the pull-up, you're going to take an overhand grip, slightly wider than shoulder-width apart and pull your body up to the bar. On the way down, take 3 seconds to lower yourself. Like I said; if you're unable to do a full pull-up, then get a boost up and just do the lowering phase unassisted. Immediately after all reps for the pull-ups, go right into DB chest presses. With your back on the bench, press the DBs up and in, then down and out. The next superset includes the Incline DB Rows as well as the Incline DB Presses. You should be able to use the same amount of weight for both exercises. So to set yourself up for the Rows, put a slight incline on the seat and a 45-degree incline on the bench, support your chest against the bench, pick up the DBs and row them upwards, while keeping your elbows tucked in and squeezing your shoulder blades at the top. Now, using the same weight, but higher repetitions, you will move right into chest press exercise. You'll find you're a little fatigued from the previous exercises, so using the same weight for a few extra controlled repetitions will be perfect. Just make sure that at the top you are squeezing your triceps and your chest. If you're pressed for time, those are two mandatory supersets. Also, if you're female and worried about gaining too much muscle, then simply do one or two rounds of each of those supersets. However, if you're looking to gain muscle then you'll want to finish off the third and fourth optional supersets. The first exercise is a Single Arm Dumbbell Shoulder Press. In this exercise you want to place one hand on your abdominals, while the other hand has the DB at shoulder height facing outward. Next, press the DB up overhead, squeezing the deltoid and tricep at the top position and then bring it back down. Repeat all repetitions for one side and then switch sides. Once you're finished with that exercise go right into Dumbbell Shrugs. For this exercise, you'll need a heavier weight and simply go straight up and straight down for 12 repetitions. In the last superset you'll pair Dumbbell Bicep Curls with Decline Close-Grip Push-ups. For the bicep curls, place your palms so they are facing up at all times and a take a slight bend in the knees. Now, curl both DBs up simultaneously and then bring them back down. After all the reps are done move right into the decline push-up exercise. Here you will put your feet up on the bench and your hands at shoulder width apart on the floor. When coming down be sure to keep your elbows tucked into your sides with your abs braced at all times. Repeat for as many repetitions as you can. That's it for the resistance portion of your workout, and now you're ready for interval training. For this part of the workout you'll do 60 seconds on, then 60 seconds off for a total of six rounds. Examples of different exercises you could use for your interval training might include; biking, rowing, sprinting, swimming, kettlebell swings, or jumping jacks just to name a few. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com

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http://losefatt.com - How to lose leg fat is mostly a big concern in women. This is because women store fat on their bottom sections. For example like on their butts, legs, thighs, waist and hips. If you are overweight on your thighs, chances are that your other parts of body are overweight too, especially your buttocks, waist and stomach. But is not uncommon to find women who are only overweight around their thighs or who are only interested in thinning their thighs and legs. Here are some tips on how to reduce leg fat. Eat Thin As far as nutrition goes, It plays a very important role in fat loss. If you are trying to lose excess weight from legs and thighs, You may want to consider eating thin. You will need to cut back on curbs and foods that are high in fats too. Losing fat from any parts of your body means consuming the calories that your body needs. If you consume excess calories, Your body will end up storing them as excess fat. This does not mean that you should skip your meals but eat healthy. You can rely on fat free/low fat products products, Low carb foods and foods that are high in fibers. In stead of drinking whole milk or regular dairy products, Substitute them with skim milk, fat free yogurts, low fat milk products like cheese, e.t.c. The point here is to supplement your diet with healthy foods that promote weight loss. You Body Metabolism How to lose leg fat has a lot to do with your metabolism. Fitness experts agree that one of the answers to excess body fat loss is to burn that fat out of your body. You should know that excess fat in your body is actually the energy that you have stored. This means that you just have extra energy stored as fat and all you need is to burn that energy and remove it. One of the best ways to burn energy is by using metabolism. The higher your metabolic rate, The more energy you burn. To increase your metabolism and get rid of leg fat, Do the following: Proteins - They help the body burn hotter which leads to burning of more calories. In this case, you will need to choose the best protein sources to keep burning excess calories all day. Best sources of proteins include lean meats,beans, egg whites and poultry. You will need to choose lower fat options here, For example in stead of frying chicken, You can grill it or bake it. You can choose turkey or skinless chicken too, Fish is also an excellent option here. These are just examples on how to eat healthy in this section. Vegetables and Fruits -These types of foods are also called catabolic foods because they burn more calories than they supply. You don't have to obsess yourself into calorie counting. Supplement your dairy dishes with fruits over the course of the day. Fruits like apples, black berries, Blue berries, Grapefruits, Oranges, Mangos, Lemons, Limes and pineapples are good examples. Also vegetables like spinach, Kales, Carrots, Spinach, Leeks. Peppers, Broccoli and tomatoes are good examples. These foods will increase your metabolism to sky rocket and help burn the excess calories that you have on your legs. They are also very healthy because of their fewer calories. Stay Physically Active -Losing leg fat and staying healthy is as simple as doing regular physical activities. Ok let me get to the point here, You really don't have to waste money for gym membership. Ask yourself how long and how many times you walk or jog every week? How many times do you do home friendly leg workouts every week? How many times do you do aerobic workouts every week? Chances are that you are not physically active enough like you should. You health is important and if you don't have money to invest in expensive exercise equipments and gym memberships, Look for low cost free exercises and they are usually fun to do. Exercise 3 times a week for about 30 to 45 minutes. Take some time aside and do this if you want to lose thigh weight and stay healthy. Change, mix your workouts and start slow if you are a beginner. Combining all these three can increase the chances of losing leg weight and staying healthy. So eat thin, Increase your metabolism using some of these tips and you can find yourself burning fat faster than you expect. The only thing that is on your way is yourself. Make a decision and take some action especially on the physical activity section. For more information and helpful resources, Visit How to lose leg fat. The only way in which you can lose excess weight from your legs and thighs is by doing something about it. One more quick tip, I forgot to mention drinking enough water. Drinking enough water hydrates your body after exercising and when metabolism is taking place. Here is some helpful information for women who are interested in slimming down their thighs and legs, visit http://bathetic.org/ to see what the author recommends. http://losefatt.com