Simple and effective weight loss exercise

　　For those who cannot exercise , the most common excuse people give is lack of time. But that's not actually a valid excuse, and we can prove it.

　　You don't have to spend hours in the gym to stay in shape. For those of you who use the excuse of lack of time, we've come up with an exercise program that will strengthen your entire body in just 20 minutes (the first two weeks), and only 30 minutes when you're maxed out. Let's face it, even the busiest of us can squeeze in 30 minutes: that's not long enough to watch an episode of TV.

　　Advantages of dumbbell exercises: the quickest whole-body exercise

　　Joan is the leader of Peak Performance Systems in Boca Raton, Florida, and we asked him to design a dumbbell workout program, which is the fastest full-body exercise you can do. It uses five movements, two twisting exercises, namely one-arm rows and push-ups, and three compound movements, including two or three strength movements. This strength exercise works multiple muscles at once. With these compound movements, you then do some exercises back-to-back, as if there is no rest between sets, which can help you save time. You burn more calories because you make your muscles and heart stronger while exercising.

　　Dumbbells may be more time-efficient and efficient than weight machines. No-standing exercises require using your abs and lower back muscles to keep your body stable, so you get the rewards.

　　What equipment do you need?

　　You'll need a set of 5 to 15 pound dumbbells. Choose an appropriate weight for each exercise. This weight may make you feel a little strenuous, but it will allow you to complete all movements with correct posture. With compound exercises, you're working more than one muscle group at a time, so you may need to use a lighter weight than usual to complete the entire movement. In other words, you might normally do squats with two 15-pound dumbbells, but using both biceps, you can only lift 10 pounds. So, you'll want to use 10 pounds for squats, and at the bottom line, you'll only be working your weakest muscles.

　　Mistakes to avoid:

　　Do not play on a tennis court, skating rink, soccer field, or basketball court without doing preparatory activities, which include strength, flexibility, balance, and sensitivity exercises. Playing sports is a great way to keep your body sharp, but you'll also want to avoid injury.

　　Warm up for 2 to 3 minutes before each exercise session: walk, jump, do leg raises, use a cardio machine or other machine of your choice. After every exercise, tremble all your muscles.