Posted by afitman040506 on May 4, 2009 under Sample Workouts, Weight Loss | 
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Here are 5 of the most effective exercises you can do if you’re trying to lose weight:
1. Squat
2. Deadlift
3. Push-Ups
4. Pull-Ups
5. Burpees
Posted by Chad Anderson CSCS on January 3, 2008 under Exercise Library | Read the First Comment
1. Sit on bench with dumbbells resting on thighs.
2. Lie supine (facing up) on bench with head, shoulders/upper back, hips/buttocks touching the bench and both feet flat on the floor. Remain in this position throughout the exercise. Position the dumbbells at the side of the chest/armpit. If the dumbbells are too heavy to position after lying down, “kick” them to shoulder level before lying down. Press the dumbbells
straight up to the starting position.
3. The exercise can be performed with your palms facing away (pronated grip) and the dumbbells aligned or with the palms facing each other (neutral grip) and the dumbbells parallel.
4. Inhale and lower the dumbbells slowly until they reach chest level, keeping your wrists rigid and forearms perpendicular to the floor.
5. Press the dumbbells back up to the starting position, exhaling through the movement.
Posted by Chad Anderson CSCS on December 20, 2007 under Exercise Library | Read the First Comment
1. Starting Position:
a. Dumbbells held at the sides
b. Feet slightly wider than hip width apart
c. Toes pointed slightly outward
d. Eyes focused straight ahead or slightly upward
2. Descent: Slowly flex as the knees and hips, allowing the hips to travel back. (As if sitting down in a chair) Back should remain flat or slightly arched, with the chest up and out. Focus on keeping as upright as possible without allowing your knees to travel in front of the toes. Weight should be distributed between the heel and arch of the feet. Do not allow the weight to shift to the balls of the feet. Inhale while lowering.
3. Continue the downward movement until the thighs are parallel to the floor, or if not able to reach parallel, the lowest achievable depth.
4. Extend the hips and knees, again maintaining a flat back posture, or slightly arched, with the eyes focused straight ahead or slightly upward, and the weight balanced between the heels and arches of the feet. Do not allow the knees to shift inward or outward. Exhale during the upward movement.
5. Continue extension of knees and hips until the starting position has been reached.
