Finally, here's the last part of the dumbbell exercises. For reference, here are the first two parts (Part 1, Part2).

CALF

Single Leg Raise
- Position yourself near a wall and lean against it with one hand for balance. Hold the dumbbell with the other hand which is far from the wall. Raise the foot near the wall.
- Raise the heel of the other foot (the one you're standing with) by using your toes (tiptoe).
- Lower yourself slowly.
- Repeat 15 times and another 15 for the next set.

Seated Calf Raise.
- Sit on the bench with your feet apart.Rest the dumbbells on your thighs but keep a hold of them.
- Raise the heels by using your toes (tiptoe) while remaining seated.
- Lower your heels to the floor.
- Repeat 15 times and another 15 for the next set.

LEGS

Dumbbell Squats

- Stand with feet apart.and hold dumbbells to the side.
- Bend your knees until your thighs are almost parallel to the floor. Make sure to keep your head up and your back straight.
-  Slowly return to original position.
- Repeat 15 times and another 15 for the next set.

Well, that's everything. You can do other additional exercises for other body parts like sit-ups for the abdomen. Good luck on your training!

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Ergh.  The thing about being a health buff is, by default, in your group of friends, you are instantly the expert in

work out can be a drag

so-and-so.  (Though I do admit, I enjoy a drink or two, even if it gives me a beer gut.  My fridge is stocked with energy drinks and stuff though.) 

Being the guy that I am, I would want nothing more than see my friends wanting to improve their lifestyle, and, as much as a villain I  would seem to be to some of them, being against most of their bad habits, it’s a necessary thing, if ever they want to follow my footsteps. 

You may have heard of The Phoenix Theory --- while I do agree that you need a catalyst to get started with working out, the article sounds like … the makings of a superhero to me.  At first, I thought that guys with the awesome bods were just show-offs --- but realizing that, they weren’t born that way, and that they worked long and hard for that, I found respect for working out.  Though shame is a pretty good motivator for it, I started with vanity.  Yes, it was all because of the trip to the Caribbean that I was going with my buds.  I wanted to look good! 

If you’re having difficulty at the start (which is the hardest part), it’s okay to go light on yourself.  Forcing yourself to workout will only, only lead to disaster!  So, after taking in the red pill and admitting you want change, here are some basic starter tips, before you dive into a giant barbell.

Pick a gym far from your house – This is important.  Others would opt for a gym that’s nearer where they live, and, for the convenience, that’s good.  But, if you work out near where you live, wouldn’t it be as easy to work out, then revert to old habits when you’re nearer the house?  The fridge?  If you just can’t opt for a far-away gym, or if it gets to be too big a hassle, run.  Instead of taking the car to the gym, jog your way to and fro --- it’ll add to the work out you just did, plus, if you really can’t get up, you could always grab a cab.  (Plus, you could take your shower at home, if public showers freak you out.)

Stretch, stretch, stretch! – Most gyms make this a mandatory before working out anyway, but I’ll discuss the importance anyway.  Without stretching first, your muscles are susceptible to damage from the sudden jump from inactivity to hard activity.  Which may lead to you never getting to work out again, or worse … body damage.

If you’re working out with a buddy – Find one with the same goals as you.  If you’re with a real fun bud, it’s easy to slink back to acting rowdy when you’re in a gym.  (Or checking out the ladies, ohoho!) But you’re not there for them, you’re not there for the girls either (unless you are, sicko! :p ) --- you’re there for you. 

It’s not in the effort, it’s in the reps – Says it all.  There’s no use just jumping from 20 pounds to 50 if you only do 10.  Start with smaller weights, and smaller reps, gradually increasing every week / two weeks or so.  Start by increasing the number of reps and when the next weight level starts feeling easy, it’s time to turn it up!

Finally, pushing on – Set a goal you want to attain.  A “300-esque” body, a certain weight --- just keep pushing for that goal.  Think about it, if you add a protein supplement to the equation and you stop working out?  The weight’s gonna turn from muscle to fffllaaaabbbbb.

Hope these tips help!

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A lot of us workout to get a beautiful hot body, but are we doing it the right way?  Sometimes we keep on exercising but nothing really happens, maybe this is because we're doing it the wrong way.  Have a fitness instructor tell you how to do it, this way you won't be wasting your time exercising and have no effect at all.  Here are some of mistakes that we usually do.
 

• No matter how long you stay at the stationary bike or the treadmill if you're leaning on the rails then you'll just damage your back muscle and only half of your calorie is burned out.
  

How to fix it: 

            Straighten your back and push yourself using your arms.  If you need the rails for balance                 then put the speed one notch lower.
 

• People who uses momentum in lifting weights don't work on the target muscle effectively, also a higher risk of getting strained because of poor positioning.
  

            How to fix it:           

            Control and slow your movement while putting your body support fixed.  To continue good                 form you should lighten the load.      
 

• Having your knee go past your toe while you flex into a lunge.  It could only pressure your knees putting you in high risk for joint injury.
  

            How to fix it:

            Look at yourself at the mirror while you're doing lunges and correct your position while you                 lower your body.  The positioning will come naturally when repeatedly done.
 

• In any form of exercise, one shouldn't hold their breath most especially when doing some lifting.  As this can limit the oxygen entering the brain causing you to faint.
  

 How to fix it:

Before lifting you should inhale, and then exhale while lifting, then inhale again as you lower the weight.  A tip, use a lighter weight if you're not able to do this.

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Lose weight

When people gain weight, we always tell ourselves to go on a diet, exercise, and live healthy.  But we never actually do those things and we gain more pounds because we get depressed just by thinking we are getting fatter and fatter.  I guess we don't really get to lose weight because we don't have the right reasons for it.  So let me give a list of possible reason why we should start losing weight.

• If you keep on whining about how you always get tired easily and you think you are gaining weight, then you are probably right.  So start listening to yourself and stop eating so much.

• There is more of me to bear is the bedroom translation of there is more of me to love.  Meaning the fatter you get, the harder it is for and your partner in bed.

Exercise

• If you are not doing anything or you are not working, try to exercise instead of watching TV and again eating too much.

• You don't have to hear someone whispering if you paid for two for taking two seats in the bus or train.

• When you lose weight everything else lose fats including the suprapubic fat pad.  So guys if your belly starts to shrink, then something will appear to have grown.

• The ability to reach more places to scratch will be a blast!

• The chance of getting a heart disease, diabetes, prostate cancer, depression, sleep apnea, impotence, back pain, joint problems, gallstones, low sperm count, and high blood pressure will surely decrease when you lose weight.

• For men, the probability of reaching the basketball rim increases.

• You will be able to get closer to women literally!

• Holy Abs!  If you want to draw heads when you go to a luxury vacation then might as
  

  Abs
  well build up those 6-packs.  Flaunt it, you deserve that.
  

• The lesser risk of dying in a car accident since there is lesser weight to propel you into the windshield.

• You'll remember that you used to weigh 20 pounds whenever you pick-up a 20-pound dumbbell.

• You'll never have less sex when you have lose weight.  It might not be more, but most
  

  Bedroom
  certainly it won't be less.

• It would be a relief to have your pants fall down on their own, it's a clothing cliché.

• Now you'll be able to ride the Jet Ski, and a wakeboard with a lighter weight.  And you can surf without worrying that the surf board might break in half.  So pump it up and hit the beach.

• Our society does respect people who are able to lose weight.  Even if you did it in a cool way or just the regular exercising and dieting way, as long as you were able to reach your goal.  It means you are one heck of a responsible person.

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