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For most of us, getting to the gym is the toughest part of bodybuilding. Once you?re there, you can usually find the motivation to train for new personal bests and reach new limits. However, now and then you may find yourself sitting on a bench, staring into space, looking for the motivation you need to start moving. For many people, music provides that motivation.

Selecting a device

If you train at home, you?re in luck. All you need is a boom box in the garage or weight room, and you have all the music you need. You can play it at any volume (provided the neighbors don?t call the police) and you get to choose the style. If you train at a gym, a small mp3 player will suffice. While I-pods or other advanced devices might be tempting, be careful. Your mp3 player will be subjected to rigors of heavy, swinging weights and bouncing on cardio. It will be left in gym bags, dropped, and perhaps face the risk of being stolen from your car or gym locker. For these reasons, it?s often a good idea to purchase a cheaper mp3 player and designate its use ?for gym only?. 1-gig mp3 players can hold twenty albums? worth, and still only cost $35 to $40. Find one on eBay, and you might spend even less, but you?d probably prefer to buy locally. Save the receipts on everything, and you can return items that can?t keep up with your training style. When it comes to earpieces, the standard ?ear bud? headphones are great. A cheap pair will run you $7 to $10 and will last for months.

Selecting the tunes

For most, a nice mix of new and older favorites helps motivate us in the gym. Many rock fans will reserve a heavy metal record for certain days ? certain songs for certain lifts, etc. For cardio, techno or dance music provides a nice steady beat at very much the same tempo at which you will be pumping those thighs on the elliptical or stair-stepper machine. Find your style, and load up the mp3 player. Keep it fresh to keep yourself motivated in new ways, or keep your favorites if you know what works for you.

Remember?

When wearing headphones, you are at a disadvantage in both social and safety matters. If you?re outside jogging, you may not hear a horn blowing a warning to you from an oncoming car. If you?re sitting on a bench, you may not hear another lifter asking to work in on your bench, and you may come off rude or selfish. Be sure to keep your eyes open, even if your ears are in their own little world. Being safe and courteous are just as important as being focused and motivated in the gym.

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Health and fitness is the most important aspect of one?s lifestyle. Without embracing nutritious food diet and regular workout time daily or thrice a week, your body tends to be weak and low in resistance. That?s why you are more prone to illnesses. When cough and colds season strikes, you are likely to catch one. In order to achieve a healthy life and get yourself far from being inflicted with simple colds, you must start working out as early as pre-adolescence stage.

Cardiovascular exercises aim to break down fats in your body and this is effective in many ways such as tread mill run, aerobic session, running or jobbing around the oval, kick boxing, climber and stepper machine workout, and anything that allows your body to sweat it all out. But the most important segment of workout is when you increase your resistance level by doing these 5 free weights resistance training routines using a pair of dumbbells:

1.Hold on to a pair of 9-pound dumbbells or any weight that you are capable of handling as you do the bicep curls. Stand up or sit on a bench. Clip your upper arms and lift the dumbbells from the hip toward your chest. This will strengthen your forearms? muscles and biceps. Do 16 or 32 counts.
2.Do the triceps by lifting your arms with the dumbbells upward and move them toward the back to feel the tension on your triceps. You can do 16 or 32 repetitions of this with only one heavy weight using two hands or two lightweight ones held in each hand.

3.You can do the forward arm lift by raising your arms with dumbbells from the hip toward the front leveling your eyesight. Do it alternately with right and left arms. This routine strengthens your shoulders. You can do 16 or 32 reps of this.

4.Another free weight routine is the lateral raise wherein you will raise your arms sideward this time coming from your hips. Lift the dumbbells simultaneously to the sides in 16 or 32 repetitions. Do it slowly, not abruptly, so as not to fright your shoulder and arm muscles.

5.In doing the bench or chest press, you can lay your back on the bench with your feet apart on the floor. You can also do this by lying on the floor in the absence of a bench. This routine provides a higher range of movement toughening your pectorals, triceps and shoulders. Do it for 16 or 32 counts by lifting the weights simultaneously from the sides toward the center.

With these free weight resistance exercises, you will be able to toughen the muscle groups in your arms and shoulders. Toughening your muscles is necessary to sustain any high impact form of workout routine.