losing weight quickly

How to Lose Weight Quickly without Ridiculous Diets

Is weight loss one of your biggest challenge, well, don’t worry, it is possible to lose weight without following a stringent diet that will make you grumpy the whole day! Healthy weight loss should be fun and manageable but devoid of those scary and life-threatening diets.

So, how can you achieve this without ridiculous diets?

Never skip breakfast

As they say, breakfast is the most important meal of the day; therefore, you cannot miss this meal even if you are working on weight loss. Usually, when you skip breakfast you will end up consuming a lot more calories during the is crucial to start the day with a healthy breakfast such as wholegrain cereal, fruit, and low-fat dairy products.

Avoid late-night snacks

Eating late into the night is the primary cause of weight gain. Therefore, if you wish to shed off some of that weight, you should entirely avoid eating at night. If you can’t control your appetite, you can put stringent measures such as closing the kitchen at specific times of the night.

Be careful with soft drinks

Everybody likes having a sweetened drink to quench thirst or reduce hunger but did you know that such drinks have the most calories. Well, if you aim to lose weight then you should watch the kind of drinks you take. Consider alternatives such as water, sparkling water or low-fat milk instead of sweetened drinks. Alcoholic beverages also bring in a lot of calories hence should be avoided if possible.

Ensure you get quality Sleep

We all know that if you don’t sleep well, our bodies tend to react hence it is crucial to make sure that you rest for at least 8 hours every night. Research shows that people who get enough sleep can quickly shed off the extra weight than non-sleepers.

Eat a balanced meal every few hours

A healthy weight loss involves satisfying your body with a balanced diet in the right amounts. Make sure you include whole carbs, proteins, fats and whole grains This will enable you to have enough energy for exercising and keeping the bodily functions at optimum levels at all times. Whole grains when included in your meals provide the necessary fiber and fills you up hence limiting intake of large amounts of food.

When working on your weigh you should ensure that you do not eat the same food more than once unless it is vegetables.

Include nuts in your daily diet

Nuts contain healthy fat and proteins which make it a suitable component in weight loss journey; therefore, eating a handful of nuts every day can accelerate your weight loss.

Watch your portioning

Eating a bigger portion is a recipe for weight gain. Therefore, when trying to shed it off, it is essential to watch the amount of food that gets to your plate. A natural way to control portions is to use smaller plates, cups, bowls during your meals. This tactic works because it tricks your mind that you have taken a larger portion and you will feel satisfied.

A legume diet can work wonders

Research has shown that taking enough legumes in your meal can accelerate weight loss; therefore, if you are thinking about losing weight, legumes should be on your shopping list. Legumes contain fiber and antioxidants that hasten the process of digestion and absorption of food into the system.

Drink plenty of water

In any weight loss journey, drinking water is not an option but a mandatory requirement. Water is the most critical component in any diet as it helps in promoting healthy digestion, prevents overeating as well maintaining a healthy body metabolism.

Reduce your intake of processed food

Processed food contains a lot of salt that results in retention of water weight in your body. To eliminate this type of weight, you must cut back on the amounts of processed food so that the excess sodium is removed from the body. As you cut back on excess salt, you can also increase the potassium intake to neutralize the salts.

Exercise, Exercise!

Weight loss is incomplete without exercise; a high-intensity exercise can yield results much quicker however to do this kind of exercise you must have the energy requirements to avoid depriving the body. Exercise activities such as squats, pushups, burpees, and others can be used.

Another exercise such as walking using a pedometer can be quite helpful as it helps in burning some calories. It is also advisable to keep busy during the day for instance by walking to run errands as opposed to driving, use the stairs and any other physical exercise that can help burn excess calories.

Tame your sweet tooth

Well, this is not new advice but either way it is one that cannot be ignored. Intake of simple, refined carbs such as cookies, candy, pasta and even sugar itself can make you add a lot of weight within a relatively short time. Therefore, if you intend to lose weight, avoid them at all cost, and you will be surprised at the progress.

Plan Ahead

During your weight loss program, you will need to have a plan that eliminates all scenarios that can take you a few steps back. For instance, if you are going out to a party where everyone will be eating and making merry you need to counter the temptation of joining the others by filling yourself with whole grains, fruits, and vegetables before the occasion so that your body will not feel deprived instead you will feel full and happy.

Surround yourself with a conducive environment

If you have ever tried weight, then you know what I am getting into; the immediate environment such as your kitchen will significantly determine how your weight loss progresses. If you want to succeed, then it is essential to start with what you stock in the kitchen and even have a list of restaurants you can visit.

First, your kitchen should contain health alternatives for the journey lest you get tempted by a piece of candy in the fridge. Also, ensure you surround yourself with people who are supportive of your decision and who can help you fight off the temptation to backslide even for a minute!

Lastly, Condition your mind

Every problem begins in the brain. If you condition your mind well, then you are likely to succeed with your weight loss. Many people fail because in their minds they have already decided that it is a hard task.

In conclusion, weight loss should not be necessarily a hunger strike; it can be as enjoyable and still yield excellent and sustainable results. However, to achieve that, you must be disciplined and be willing to change some aspects of your diet.

chest muscle

Best Chest Exercises for Muscle and Strength Enhancements

If having a stronger and healthier body was one of your resolutions this year, 2018 is still new. You might be seated there wondering what muscle-building movements are best for your chest. Perhaps this is good news for you; here are simple chest exercises for muscle building and strength you could find useful on your chest day:

1. Seated machine chest press

The machine chest press allows you to slow down the repetition in the eccentric and concentric phases. Moreover, research indicates that the machine bench press, unlike free-weight variations doesn’t demand much from the three heads of the deltoid namely; the anterior, middle, and posterior since the exercises do not require humeral stabilisation. The machines allow you to pump your pecs if you are targeting to build mass and don’t require much shoulder assistance. You will experience quick results if you can try several sets at the end of your workout. Also, if you want to perform quick drop sets, you will find the stack-loaded machines more useful.

2. Dips for chest

Dips for chest yield similar results to the decline press and therefore can be considered as a great alternative if you don’t need a spotter. To get it right, lean forward as much as you can after lifting your feet up behind you, and allow your elbows to spread out as you dip. Ensure you are doing exercises that emphasize the pectoral muscles if you want great results for your chest. You can do these dips earlier in your workout session if you are less strong. If you have higher horsepower, you can finish with them. When using it as a finisher for your workout, you can pair it with push-ups to make a super-set.

best chest exercises for muscle

3. Incline Dumbbell Pull-over

These pull-overs are more likely to apply more impact on your chest fibres and give it a better stretch than flat-bench pull-overs. To get it right, you have to lay on an incline bench (preferably at 45 degrees), then hold the dumbbell with both hands horizontally before extending them behind you as low as you can, hold for a while and pulling them to your chest. Note that your elbows should not bend or extend while doing the pull-overs. It’s crucial to have calculated movements while performing pull-over exercises since it primarily involves moving the upper arm rearward which can burn the pectoral muscles; the main muscle group involved in this exercise. You can do 12 sets of pull-overs at the end of your workout. The peak contraction of the last rep should be held for at least 5 seconds on every set.

4. Incline Bench Cable Fly

There is no better way to isolate the pecs after you are done with multi-joint exercises. The full range of motion involved here allows for continuous extension throughout the session. You will definitely like what you see in the mirror if you use the cables right. For higher reps, do up to 12 sets of incline cable flyes to complete your workout. You can do a few drop sets for muscle building fun if you have a training partner.

5. Cable Face Pull

Cable face pulls are a great way to build not only your rear delts and traps but are also beneficial in stabilizing your shoulders, improving your posture and giving your chest a perfect look. To make the best out of cable face pulls, start by attaching the rope to a high pulley of a cable station and holding it in a manner that extends your triceps. You will then face the high pulley and pull the cable directly to your face or nose. You can pause for a while before repeating the same procedure. It’s important to keep your hands separated while doing face pulls. You should also keep your upper arms parallel to the floor.

6. Barbell Bench Press

The standard barbell bench will always provide room for you to move the most weight. Also, the barbell bench press exercise will allow you to generate the most power and make it easier for you to control the weights that pressing with heavy dumbbells. Moreover, it’s way easier to learn or master this kind of exercise than any other. If you’re looking to intensify your strength, there are many readily available guides on bench-press that you can utilize.

It is advisable to do barbell lifts before you start your chest workouts. If you want a complete chest development, you can keep on changing your grip width from time to time.

7. Pec-Deck Machine

The peck-Deck simplifies things for trainees who find it hard to lock their arms in a slightly bent position throughout the exercise when using cables or dumbbells. The reason for this is simple; you only need to work on one pathway. You will teach yourself all about great movement with this machine without the need to balance any weights.

According to data by EMG, you will get similar results for anterior delt or pectoralis major activation when using a peck-Deck machine and when bench pressing. You will definitely get the best chest activation from this machine despite working in different rep ranges for each exercise.

8. Incline Dumbbell Press

Dumbbell presses always yield the best results especially when you are using an adjustable bench. Unlike a fixed bench, you can use an adjustable bench to change the angle of inclination from one set to the other. Stretching a muscle from various degrees of inclination will build it more thoroughly. Note that you might find it harder to push more weight if you do this movement later.

9. Wide-grip upright row

Want a perfect way to make your chest, traps, and shoulders bigger? Try the wide-grip upright row. For the best results, here is how to do it; Start by holding the barbell with a palms-down grip. Ensure your hands are slightly outside the width of your shoulders. Pull the barbell upwards towards your chin until your upper arms are slightly below level with your shoulders. Return to the start position gradually then repeat the same.

10. Low-incline Barbell Bench Press

You are more likely to strengthen the upper-chest fibres more if you can bring your grip in a little closer. It is effective to start with inclines before flat-bench exercises rather than vice versa (which is a popular misconception). Starting with inclines will help you lift more loads on the flat-bench since you will be fresher. It’s advisable to go for a less-steep incline for better results.

If you repeatedly do these exercises well every time you do a chest workout, you can rest assured that you will realise tremendous results within no time.

healthy food options

Healthy Food Easy to Tolerate While Losing Weight

If you’re like many of us, you’ve probably made a New Year’s Resolution to eat healthier. Maybe you’re trying to lose weight, or maybe you just want to feel better. Whatever your reason for losing weight, creating balanced meals can be an important part of living your best life now. Here are some affordable, healthy foods that are simple to prepare – some only need to be washed or peeled!


Fruits are nature’s dessert. With natural sweetness, as well as plenty of fiber, fruit can be a sweet treat that gives you energy and has plenty of fiber to keep your gut moving smoothly. Here are some of the best fruits and berries you can eat:

  1. Apples – they say an apple a day keeps the doctor away and that’s because apples have plenty of Vitamin C, anti-oxidants, and lots of fiber to keep you regular. They’re portable and sweet, perfect for snacking between meals.
  2. Avocados – although some may think they have a vegetable, avocados are actually a “stone fruit” like peaches, cherries, and plums. Avocados are rich in dietary fats, which your body needs to fully absorb many vitamins and minerals.
  3. Bananas- these are one of the richest foods in potassium, very portable and they even come in their own packaging! Bananas are also high in Vitamin B and fiber. Be careful, though – at 100 calories each, bananas can add up quickly.
  4. Blueberries – there are nature’s super-fruit for anti-oxidants. Perfect to mix into a smoothie or with Greek yogurt for a fruit parfait.
  5. Oranges – perfect when you’re sick, oranges are sweet, juicy, and refreshing. They are high in Vitamin C and loads of fiber. Be careful when drinking just orange juice, however – you’ll get all the sugar but none of the essential fiber.
  6. Strawberries – these have manganese, one of a few fruits that do. They’re also high in Vitamin C, fiber, and natural sugar.

Eggs are a perfect package of protein. Choose hardboiled to eat on the go, or create a healthy scramble with eggs, diced peppers, onions, and other vegetables, or even fried (hold the butter – use non-stick spray instead) on top of whole wheat toast with avocado.


Meat isn’t the enemy, as long as you’re thinking about your cuts and preparation. Lean meat can be an excellent source of protein, which your body needs for muscle growth. Did you know that protein also helps the body heal after an injury or surgery? It’s your body’s building block, so make sure that you get plenty in a balanced meal! Look for low-fat cuts of meat, and avoid processed meats, including sausage, hot dogs, and some deli meats. Read your labels for the sodium content. If you choose fish, try to avoid ones high in mercury, too.

  1. Lean beef, either a lean cut of steak like tenderloin, flank steak or trimmed New York Strip, is a great source of protein and iron. Your body needs iron for energy – low iron levels can make you feel tired and lethargic.
  2. Chicken – Chicken is nature’s wonder protein. It’s almost all protein, especially the breast, once the skin is removed. It’s mild enough that even the pickiest eater like sit, and it can take on just about any flavor. If you are dieting, consider using Indian or Jamaican spices on your chicken to liven it up and give your palate a change.
  3. Lamb – although lamb can be pricey due to its small yields, lamb chops are a delicious, iron and protein-rich treat, as well as a great source of Omega-3 fatty acids.
  4. Salmon – Salmon is high in protein, as well as rich in Omega -3 fatty acids, essential dietary fats.

Nuts and Seeds

These portable, calorie-dense foods are a great source of dietary fats and protein. However, the calories in nuts can add up quickly, so if you’re watching your intake, make sure that you portion these out according to the nutrition label.

  1. Almonds – these nuts are a great source of Vitamin E, rich in anti-oxidants, and a great source of magnesium.
  2. Chia seeds – these little guys have 11 grams of fiber per serving, as well as plenty of protein and magnesium and other anti-oxidants. Try mixing a tablespoon into a smoothie to feel fuller longer.
  3. Coconuts – these are full of fiber as well as a good source of fatty acids called medium-chain triglycerides. If you’re purchasing shredded coconut, look for unsweetened, so you get all the nutrients without the added sugar.
  4. Peanuts – these are tasty, versatile, and fairly inexpensive. Consider purchasing “natural” peanut butter for a great source of dietary fat, anti-oxidants, and protein without added sugar.


If you’re serious about getting healthy, your first stop should be the vegetable aisle! Nutritionists recommend “eating the rainbow” of veggies, as different colors represent vegetables high in different vital nutrients and vitamins.

  1. Asparagus – this vegetable is a great source of vitamin K and low in carbs and calories. Try grilling it for a tasty alternative.
  2. Bell peppers and mini sweet peppers are great sources of vitamin C, vitamin K, and anti-oxidants. Try then dipped in Hummus, or stuff them with your lean ground meat
  3. Broccoli- great both steamed and raw, although cooking changes the flavor. This cruciferous vegetable has Vitamin K, Vitamin C, and even a good amount of protein.
  4. Cauliflower – this versatile vegetable is broccoli’s cousin. It’s great mashed with a bit of unsalted butter, or “riced” where the florets are finely chopped and sautéed. Consider mashed or riced cauliflower instead of rice or potatoes if you’re following a low carb diet.
  5. Carrots – great for Vitamin K, beta-carotene, and other minerals. If you love snacking on chips and dip, switch to carrots and hummus (or carrots and ketchup) for a crunchy, healthy alternative.
  6. Cucumber – this can do double duty as a vessel for dip, as well as a crunchy salad topper. It’s low calorie and a good source of vitamins.


Although low-carb diets are popular right now, healthy grains are an important part of a balanced diet.

  1. Brown Rice – a staple around the world, brown rice has plenty of fiber, Vitamin B1, and magnesium. It’s a great way to fill up with relatively low calories.
  2. Oats – perfect to start your breakfast, oats have fibers called beta-glucans, essential for heart health. Oats are also a great neutral vessel for your healthy fruits and berries.
  3. Quinoa – this is a plant-based protein, great for either a hot side dish or a cold vegetable compound salad. It has plenty of fiber, Vitamin B, and magnesium.
  4. Ezekial Bread – this bread is a great alternative for those who love toast or sandwiches. It’s full of sprouted grains, as well as seed legumes.
gain bigger arms

Best Arm Workouts for Bigger Biceps, Triceps and Forearms

The arm is that part of the body that people easily notice. Having a set of arms that attracts attention requires the right exercises that include, bicep, triceps and forearm workouts. Without the right exercise, it will be difficult for you to reach your full potential.

Arm workouts will include:

Bicep workouts

Biceps are arguably the most famous muscles. Most individuals take an interest in bodybuilding to gain as much mass as they can.

The common bicep workouts include:

Standing bell curl

The standing bell curls effectively build your biceps because the exercise is all-inclusive. When performing the standing bell curl, your body uses all the bicep muscles regardless of the weight you are lifting. The exercise forces your arm to operate in parallel isolation from the shoulders to the back.

Alternating dumbbell curl

The alternating dumbbell curl is simple and operates as a cross between the standard and hammer curl. The exercise lets you focus your energy on each bicep independently instead of curling a single weight using both biceps.

Hammer curl

Even though the most focus is on the biceps, some muscle groups in the forearm also work. Since the focus is on the rotated curl, the brachialis and brachioradialis (outer forearm) muscles of the forearm work a lot as well.

With the hammer curl, your palms face towards your body. This starting position of the workout is same as the alternating curl. The upper arms remain fixed while the elbows tuck in the body. When lifting a weight, you curl it upwards while not rotating the forearm until it nearly touches the lifting arm’s shoulder.

Supinated bent rows

When adding more weight, the biceps tend to resist even more. You can add weight to your bicep exercise by rowing. You can work double your initial weight by using the bent over straight bar rows.

To perform the exercise, ensure that your shoulders are a width apart, grab the straight bar with your palms facing up/away. Pull the weight from the floor to a standing position. After the weight is up, bend your body into a position that makes your upper body parallel to the floor. Proceed to raise the bar so that it nearly touches your abdomen while maintaining the elbows tucked into your flanks. Lower the bar and repeat the step.


Close grip chin-ups focus the pull on the biceps. You can use a chin-up bar or straight bar for this workout. To perform the exercise, let your palms face you, grab the bar at 6 inches apart from your body. With your legs crossed, pull your body upwards. Ensure that your chin-up is above the bar to allow for complete muscle flexing. Furthermore, keep the tension when lowering your body.

Triceps workouts

Triceps workouts will focus on the arm muscles. Nonetheless, particular exercises will primarily target the triceps to achieve the best results. They include:

Weighted Dips

The exercise relies on the body weight. Nonetheless, adding extra weight to the lap can increase muscle resistance, which is required for muscle gain.

Place two benches 5 feet apart and sit on one, with the heels resting on one another. This, however, depends on a person’s height. You can readjust the bench distance to accommodate your height. Place the arms on the bench that you have sat on and lower your body slowly until the elbows reach a 90-degree angle. In this case, the arms are now supporting your weight. Push yourself up while maintaining tension until the arms get back to their original position.

Close grip bench press

This workout focuses on the triceps’ muscle groups. The workout maintains your elbows close to your body with hands about one foot apart.

To perform this: while unracking the weight bar, start with your arms extended and slowly lower the weight towards the lower chest. Return the weight to your chest before touching the bar and bring back the arms to the complete extended position.

Seated triceps extension

Use an adjustable seat for the workout that provides back support. Select a dumbbell weight that suits you, and grab it with your hands. Proceed to raise the dumbbell weight up and beyond your head. You can increasingly lower the weight to a point where it is parallel to the lower part of the back of your head. Nonetheless, avoid lowering too far to prevent over-exertion of your triceps. Bring back the weight to above your head to allow for the total extension of the arms and repeat the process.

Clapping diamond push-ups

The exercise increases muscle resistance. In the workout, both hands must be under the chest and in a touching position, which forms a diamond shape. By this, it means that your thumbs and index fingers will be touching. While in that state, do 10 push-ups and ensure that you use enough force when leaving the floor to achieve appropriate height to insert the clap and still return to the position where your hands will be touching.

Rope Push-downs

In this exercise, you pull a weight using a rope, up and down to feel the proper burns on your triceps. However, try to balance the weights that you will use to fit about 10 reps comfortably. Furthermore, ensure that your upper arms are in lock, and your back is straight.

Forearms workouts

Forearms exercises that ensure you stand out include:

Wrist roller

It is a wrist squatting workout. In the exercise, you will use a roller down in front of the waist while standing on a bench to compensate for the height difference. Do 3-5 sets in the range of about 15 to 30 reps.

Lever lifts

Arm wrestlers commonly use the lever lift, the reason for their huge forearms. Front lever lifts are performed by gripping a weighted pole at its unweighted end and dangle it so that the weight faces down. Raise the weight and lower it repeatedly while your elbow is straight. You can do 3 sets of 20 each.

Heavy static loads

The exercise includes the static holds ranging 20 to 60 seconds and the farmer’s walk. When performing the hold, significant amounts of blood flow into the forearms for intense pumps. Use a heavy weight and hold it for 20-60 seconds. If the minute passes and you are still holding the weight, you can add more weight for even better results. You can use barbells, dumbbells, or kettlebells for this exercise.

Performing the above exercises is not enough; you have to push yourself to the limit, aiming for larger weights, increased intensity, and sets. Performing these exercises without experiencing a change, results in stagnation where strength or size fails to be seen.

shoulders workout

Best Shoulder Exercises for Size and Tone

Shoulders are a significant muscle group in your body that could determine your posture and physique. If you want to be in shape and look great, it’s high time you put an effort on your shoulders. To achieve a fruitful shoulder workout, you have to concentrate on heavy lifting and all the three heads of the muscle. Here are 10 exercises you can try during your shoulder training day.

1. Seated Overhead Barbell Press

You will find it much easier to push the load when seated and momentum will not bother you. The barbell press is also more likely to yield significant results on your triceps than the dumbbells. You will experience some strain on your anterior delts as soon as you start lifting the weight since your upper arms will not be moving directly to your sides.

Such anterior delt activation is easier to achieve with a barbell rather than a dumbbell. You may keep the bar on the front side consistently if your shoulders are sore. It is not advisable to lower the bar behind your head as you may find this painful over time. Starting with this exercise in your workout is okay.

2. Arnold Press

There are many ways you can do this press, but the best way to begin is to hold the dumbbells near your shoulders. Your palms should be facing you. Lift the load overhead as you rotate your wrists such that your palms face forward at the top position.

Your wrists have to rotate in the opposite direction when going back to your original position. You can start with a basic overhead press before you start the Arnold press. You can extend the rep ranges for the Arnold press if you begin with heavy overhead presses.

3. Standing Military Press

Both the dumbbell and the barbell can be used for this movement. When using the barbell, start with the bar slightly near your upper chest and push the weight straight overhead. You can stop for some few seconds before resuming. You should consider that you may experience some strain on your lower back or an unprecedented change in your COG (center of gravity) during this movement.

The best way to shield yourself from such drawbacks is to maintain a little bend in your knees. Changes in the movement of your hips or buttocks (sticking it back) could lead to an injury to your lumbar spine. You can achieve greater activation with dumbbells, but you may need to lift heavy weights to achieve that.

4. Barbell Push Press

You can do more reps or push more weight with this move more than any other overhead pressing exercise. What unique about this move is the fact that it’s recognized as a whole-body movement. It’s also perceived as a strength movement rather than an exercise for bodybuilding.

Most of your lower body, triceps, upper pecs and delts are involved in this movement. You should begin with the barbell placed near your upper chest. You will then bend your knees a little and push the bar overhead.

You are more likely to activate your muscle-building hormones with this movement. However, it would not be an exercise you should often do on your shoulder day. If you plan to do it, warm up well first and do it first in your workout. Also, don’t perform these variations on every workout since they involve many muscle groups.

5. Dumbbell Incline Row

You can always add this move to your shoulder work out since it activates all three delt heads. This would be a great exercise when pairing both your back and shoulders on the same day. You can start with overhead presses before these movements during your shoulder training day. You can also do it before starting single joint movements.

6. Upright Raw

These variations are considered as multi-joint movements targeting the middle delts. You can use an EZ bar, Smith machine, barbell or cables to achieve the same variations and output. It’s crucial to opt for an option that will ensure your wrists are comfortable. The best choice should be one that allows your upper arms to go out to your sides directly to avoid rotating your shoulders internally.

Using a wider grip will help you achieve greater delt activation. It’s not advisable to do this exercise first in your workout. Instead, you should do it after your overhead press or as a burnout move to finish your routine.

7. Front dumbbell Raise

You can use cable handles or a barbell to go about this movement. The standard dumbbell is mostly recommended. It’s easier to identify strength imbalances and adjust since each side works on its own. You can do this movement after the first half of your shoulder workout preferably after completing your multi-joint variations.

To achieve maximum output, execute these movements before or after single-joint movements targeted on other delt heads. It’s important to consider the strength of your front delts when doing the front dumbbell raise.

8. Machine Rear-Delt Fly

Most individuals undertrain the rears compared to other areas without being aware. Single joint exercises are supposed to include three movement arcs that should build the front and middle heads as well as the rear delts. The rear delt size should be considered more than the other parts to maintain both your posture and the health of your rotator cuff.

Avoid using dumbbells to do a bent-over version since this will lead to poor weight control. You can use the rear pec-deck machine to activate your muscles but use a neutral grip instead of palms down grip. You can begin with the rear delt fly when doing isolation moves if your rear delts are weak or do it later in your workout after doing multi-joint movements.

9. Seated Overhead Dumbbell Press

This exercise is effective since each side works independently thus demanding slightly more input from stabilizer muscles than a barbell would require. Pushing the weights together also requires a longer range of motion. However, you should not allow the dumbbells to touch when pushing. Your lower body is relieved from the lift when you are seated. Instead, much is required from the middle delts thus building them steadily.

You can start with these variations in your shoulder session since you are more likely to push more weight while seated than when standing due to increased support. Use a seat back that can support your spine well when lifting heavy loads. You may also find a spotter useful when returning to your starting point.

10. Dumbbell Lateral Raise

This single joint movement could work magic on your middle delts if you do them right. The best way to achieve results is to control your elbows. For instance, it’s advisable to stop the downward arc at around 30 degrees to your sides or above your shoulders if you need a range of motion that is slightly longer.

You can adjust to lighter weights each time you experience muscle failures. You can begin with this exercise if you want to bring your delts up. But if they need more work, you can do it last after other single joint movements.

Heavy weightlifting is more likely to yield better results when it comes to shoulder exercises. However, some of the movements named above may easily activate EMG even with light weights. Most importantly, maintain proper nutrition and training if you want to build great physiques. You can also use the right workout supplements to boost your power.

5 of the Best Back Exercises to Get You Strong and Sculpted

A strong back isn’t just aesthetically appealing. A strong back helps support your spine correctly, reducing or even ending back problems. In addition, if your job involves sitting or standing for long periods of time, a strong back can help reduce unhealthy slump in your seat. Strong back muscles are the key to good posture – standing tall, and walking strong. Neglecting your back can lead to rounded shoulders causing neck and shoulder pain.

Incorporating more back exercises into your routine can help those muscles develop along with your chest for a more balanced visual appeal. Plus, working the muscles in the front without adequately working the muscles in the back can lead to muscle imbalances that may cause injury or pain.

The anatomy of the back

Your back is a complex web of muscles, and a proper workout will help each group develop together and individually. Whether you’re trying to achieve the “Christmas Tree” or V-shape, or you just want extra support for better health, understanding what you’re working is just as important as which exercises to do.

Your back consists of bones, joints, muscles, and the connective tissues trying them all together. The job of each of these moving parts focuses on one thing: protecting your spine and keeping the vertebrae of your spinal column in proper alignment. Your spine is divided into three distinct parts: your neck, or “cervical spine”, your mid-back, or “thoracic spine,” and your lower back, or “lumbar spine.”

Any of these parts of your back can become injured from improper lifting, twisting, or bending. A strong back helps keep the spine in proper alignment and gives you that stabilization and strength to keep good posture for proper lifts throughout your day, not just in the gym.

The muscles located underneath your back include the trapezius, rhomboids, latissimus dorsi, teres major and minor, and the spinal erectors. The muscles at the front of your body help develop and sustain your back’s strength. Your rectus abdominus and obliques help stabilize you to pull heavier muscles and lift properly. Depending on the exercise, your arms will grow, too.

The best exercises for building a strong back

1. Pull-ups or Chin-ups

These use the latissimus dorsi (lats) that wrap around your body’s sides and under your arms. These help build width and give your torso a wider, flared shape. They can help emphasize a smaller waist with their width.

To begin, you’ll grip the bar at a dead hang. As you pull your chest to the bar, feel your shoulder blades pull naturally toward your waistband or back pocket area. This forces your upper back muscles to engage, versus relying on your biceps to perform the moves.

There are several variations of these that you can do, from the beginner’s chin-up to more advanced moves. To begin a chin-up, grasp the bar with a shoulder-width grip, underhanded. Slowly, using your back, pull yourself up so that you can peek your chin over the bar. Hold, then slowly lower down. That is one rep.

For the pull-up, you’ll do a move similar to a chin-up, except you’ll use an overhand grip slightly more than shoulder-width apart. Move in the same manner as the chin-up.

As you progress with your ability to pull your body weight, you can experiment with mixed (over and underhand) grips, longer “hold” times at the top, or how far you can lift yourself. There’s really no limit to this exercise.

2. Lat Pulldowns

Many bodybuilders swear by this exercise. Get the most out of your move by performing this exercise using a slow, measured pull. The importance here is control and speed – you don’t want fast, jerky movements. Each set should consist of 8 to 12 reps, making sure that you keep your upper body stable and in place through the set.

To perform this exercise, sit on the lat pulldown station, gripping the bar overhand with hands placed just beyond shoulder width apart. Keeping your torso straight, pull your shoulders back and down, bringing the bar gently to your chest. Hold briefly, then slowly return to the starting position. This is one rep.

3. Deadlift

This is the mother of all bodybuilding exercises. When it’s done correctly, the deadlift can give you great results on your back. As you pick up and put don the barbell, the muscles in your upper back, (the rhomboids, erector spine, traps, deltoids, and lats) all pitch in to keep your shoulders from firm, your lower back from rounding, and your torso straight. A strong back helps you perform this exercise – weakness in our back can cause injuries during a deadlift.

With the barbell loaded against your shins, bend at the hips and grab the bar with an overhand grip, hands shoulder-width apart. Keep your back in its natural arch and pull your torso up and thrust your hips forward as you stand, lifting the barbell. Lower the barbell back to the floor, and repeat.

4. Bent-over underhand barbell row

This variation on the row allows you to add more weight, thus giving you greater capability to really build that back. Rowing with heavier loads allows for more muscle growth in the middle back, including your delts, traps, and even the rotator cuff muscles.

To perform this exercise, use an underhand grip to focus on the rhomboids, which help your traps pull your shoulder blades together. These muscles sometimes get weak, if you have a job that’s primarily sedentary. Grab a barbell with an underhand grip, shoulder width apart. Holding the barbell at arm’s length, lower your torso until it’s parallel to the floor, and bend your hips at the knees. Let the bar hang at arm’s length, then pull the bar back to your chest as you squeeze your shoulder blades together. Hold, then slowly return to start.

5. Seated Cable Row

This classic upper back exercise can be given extra difficulty by adding a 4 count pause when the bar is at your torso, then slowly returning to start. Again, the key to rapid gains is performing each movement slowly, with plenty of control. Strengthening these muscles is important because weakness in the shoulders can lead to instability, which can cause injury.

Begin by pulling your shoulders down and back. This keeps them in the correct place to prevent strain. Attach your bar to the cable station and position yourself with feet braced. Using an overhand grip, slowly pull the bar toward your upper abs, hold, then release. This is one rep. Repeat 8 to 12 reps per set. Take care not to lean forward and back when performing this exercise.

best leg workouts

Best Leg Exercises for Strength and Size

Although you might feel like jelly afterward, these to ten leg exercises will help you grown muscle, increase your strength, and give you a great, muscular silhouette. The very best leg exercises involve multiple joints and muscle groups, enhancing your body in the way it was designed to move. There are the best ten exercises for your legs:

The squat (high bar and low bar)

Squats are one of the best due to their challenging nature and their ability to increase difficulty by adding weight. They work your entire lower body, from glutes to calves, and even have been shown to increase the release of a muscle building hormone. Doing these first in your routine may actually help increase your ability to grow muscles in other areas!

Bodybuilders generally use the high bar squat, resting the bar atop their traps and allowing all leg muscle to hit fairly consistently and evenly. Powerlifters, on the other hand, prefer the low bar version, resting the bar along the rear delts and shifting their body’s center of gravity forcing the glutes to do more of the workload. This allows you to use more weight.

Front squat

You may be able to build a butt you can bounce a quarter off of by doing regular squats, but to increase the muscles in your quads, a front squat isolates them better. When you move the bar from the back to the front, even though the distance isn’t far, you change the position of the muscle loading. You may have to lift a lighter load, but the added focus will make it worth it.

You’ll need strong upper back and core strength to perform this move, helping to maintain a neutral spine. You may be pleasantly surprised to see your back increase in strength, too! The more vertical position of a front squat also may decrease your risk of a lower back injury.

Olympic Lifts: Snatch And Power Clean

These take time to master both form and technique – make sure that you have good concentration when performing the exercise. Your body position must be precise, and should ideally be your first exercise of the day when your muscles aren’t fatigued. Focus on getting a triple extension from your ankles, knees, and hips, almost as if you plan to jump with the bar.

If you’re looking to improve jumping power or squat strength, then these are the moves for you. While you may not achieve hypertrophy, the range of muscles used and the control needed to perform the moves, will release testosterone and increase your ability to perform other lifts.


These are considered whole-body exercises, and specifically, work the “posterior chain” including your hamstrings and glutes. You’ll achieve some quad and calf activation, as well as feel the stabilization in your abs, obliques, and back muscles. You can use a large amount of weight with a deadlift, enabling you to see rapid strength improvements.

Depending on when you train your deadlifts, you may not be able to get as large of an amount of weight as you’d like. Typically, these are part of back day, which may enable you to do more. However, if you’re putting deadlifts into your leg day routine, then you might not want to go too heavy, with moderate reps, and not working to failure.

Bulgarian Split Squat

This exercise can be difficult because you’re training one side at a time. You’ll need balance and control, as well as strength, to perform this correctly. This twist on the split squat involves elevating your rear leg, forcing the front leg to hold more of the weight load. If you aren’t comfortable with your balance, try this on a Smith machine until you get your form correct.

If you’re doing a 4 set, 10 rep max with the Bulgarian split squat, try to keep it in the middle of your workout. Some experts think that you’ll get almost the same effect as a back squat. Focus on balance, and you can do your reps close to failure.

Hack Squat

Machine exercises don’t provide the benefits of free weights because they provide the pathway for you, eliminating or reducing the work that your stabilizing muscles have to do. This one can be done toward the end of your leg training session.

One of the benefits of the hack squat is your ability to manipulate your foot placement. Placing your feet higher allows you to descend further, emphasizing your hamstrings and glutes. A lower foot placement gives more emphasis on the quads. It can also be easier to spot on machine exercises, and you may be able to complete forced reps and drop sets.

Dumbbell Lunge

This is one of the most basic leg moves, involving the multi-joint extension of hips and knees. This stimulates thigh and glute development, as well as your hip flexion. You may do these standing in place and alternating legs, moving forward and backward around the room. This exercise is especially helpful to runners, to build hip and glute strength.

You may use either a barbell or dumbbells to complete this. Lunges are best on fatigued legs, so using a moderate workload and waiting until the middle or end of your leg day is best. Ensure that your steps are far enough forward for extension, yet not so far that you’re off balance.

Leg Press

The leg press allows for a variety of foot positions, and while it isn’t intended to replace squats in your routine, can give you an extra boost. The different font positions allow precision development of hard to reach muscles, such as the “teardrops” or outer thighs. Don’t lower the sled too far, however, or you’ll risk injury. Your glutes may end up off the butt pad, and your lower spine would curl. This puts you at risk of an injury.

Romanian Deadlift

This allows more emphasis on the hamstrings and glutes, because of the sheer amount of weight you can use on this exercise. While may hamstring movements focus on leg curls, centering around the knee joint, this one works more from the hip.

Although it’s a bit tricky to master, you should see good results sooner rather than later. Focus first on perfecting your form, then adding the weight. Make sure to keep your lower back from rounding out in the movement.

Machine squat

This move is best for beginners, to learn the form, and master the movement before incorporating stabilizing muscles. Using a Smith machine adds a degree of safety. Machine squats are also god later in your workout, to give you an assist balancing your weight. They may also help if you’re recently getting over an injury, as the assist in movement can help you regain your balance.

mental health exercise

The Benefits of Exercise on Mental Health

Did you know that exercise does magic to the body? In fact, there are several reasons for you to be physically active on a daily basis.

For instance, it helps reduce the likelihood of contracting diseases, such as stroke and heart disease. Moreover, if you want to cut weight, maintain your healthy looks, lower your blood pressure, and prevent stress, depression, and anxiety, exercising can be a perfect therapy for you.

Working out also helps improve your memory and learning skills. In addition, many studies have determined that working out aids in the prevention of cognitive decline as its inhibits dementia to a certain level.

Exercise and Stress

Have you ever had a rough day in the workplace? Or have you ever been bothered with a thought? How do you feel at those times? Your muscles are face and neck muscles may tense, which can make you experience some headaches and muscle pains. Furthermore, a stressful face looks gloomy and even makes you look older than you are.

Therefore, you need to visit a gym for some minutes for a quick workout to refresh your thoughts. In fact, exercise is one of the most effective stress relievers. Breaking a sweat helps manage both mental and physical stress.

Besides, exercising can help you raise the concentration of norepinephrine in the body. Apart from that, it enhances the production of endorphins, neurotransmitters which make the brain have a feel-good condition.

Therefore, it is indisputable that exercising is a medication in motion; for instance, if you do several laps in the pool, or hike for some hours, you will end up forgetting your day’s stresses as you will focus much on the movement of your body.

The more you undertake physical activities, the more you improve your energy and become optimistic. As a result, you will be calm and deal with things soberly. Your moods will also improve, and your self-confidence will be boosted.

Furthermore, you will have a relaxed sleep as exercise disrupts stress and anxiety. Indeed, you should not fear to get sweaty as your body will be able to deal with mental tension effectively.

Exercise and Depression

It is worth noting that working out is not always a priority for those who suffer from depression and anxiety.

However, when they are motivated to undertake some physical activities, exercise performs magic in improving their health condition.

That being said, exercise is an effective tool for preventing a number of diseases, such as diabetes, arthritis, and blood pressure among others, thereby promoting an individual’s health.

Moreover, physical and psychological benefits of working out enhance good moods and reduce anxiety; thus, it eases the symptoms of depression and makes a person feel better.

Once you feel good, continuous engagement in physical activities prevents the reoccurrence of depression and anxiety.

Exercising regularly will boost your self-confidence to meet your goals and face your daily challenges, which makes you optimistic and high spirited.

Apart from that, working out regularly will make you more social as you get a chance to interact with different people in the gym or on the roadside, and this improves your mood.

Accordingly, you can easily manage anxiety and depression as you will capitalize on the positive aspects of life rather than your misfortunes. Therefore, if you, your family member, colleague, or friend is depressed, working out is one of the most effective therapies around.

Exercise and Addiction

Exercise can help you control any form of addiction or aid in recovering from addiction. It is worth noting that the human brain releases dopamine, which offers a chemical reward to any kind of pleasure.

Eventually, some individuals become addicted to the feeling that dopamine gives; thus, they end up depending on the substances that enhance its production—these can range from food, alcohol, sex, to drugs.

However, working out can heal that state and help a person recover from addiction. Moreover, short exercise sessions can distract addicts to stop prioritizing their addiction agents.

When a person tries to recover from an addiction, the mind and body will miss the agent that facilitates the production of endorphins in the brain.

This withdrawal may result in stress or depression if it is not handled appropriately as the victim will have heightened cravings as days pass.

Since depression is one of the most common side effects of withdrawing from an addiction, you need to know how to manage it. Interestingly, behavioural treatment such as jogging, sprinting, and doing push-ups can help you embrace the new status of physical and emotional healthy living if you are withdrawing from addiction.

However, exercise also causes endorphins alongside, which can lead to exercise addiction. Indeed, working out should be controlled when it is meant to control or reduce dependence as it may result in another addiction.

Exercise and Memory

Undertaking physical activities regularly will boost your memory and improve your ability to learn and understand new concepts.

It is worth noting that when you get sweaty, more cells that are responsible for memory and learning are produced in the hippocampus.

Besides, working out has the ability to reduce the body’s resistance to insulin, hinder inflammation area, and facilitate the release of brain cells and blood vessels. It also preserves the existing brain cells, activates brain stem cells.

Accordingly, studies have revealed that people, especially children, who participate in various physical fitness activities have better-developed brains than those who do not exercise.

In adults, research has discovered that running sprints improves the ability of an individual to retain newly learned vocabularies.

Therefore, if you are attempting to learn some new word or concepts, you can try attending a gym session before and after studying.

In fact, research shows that working out after learning something may improve your memory significantly. Hence, you need to ensure that you work out to improve your ability of information retention.

Exercise and Cognitive Decline

It may be uncomfortable to say, but as you get older, your brain tends to get a bit hazy. It is worth noting that while degenerative health conditions such as Alzheimer’s starts to kill the brain cells, the brain tends to lose some of its essential functions.

Even though regular workouts cannot reverse the condition, it shores up the organ against cognitive decline, which usually begins when an individual is 45 years old.

Therefore, you need to be physically active between 20 to 45 to boost the brain chemicals that support and prevent the deterioration of hippocampus, which is vital for learning and memory retention.

Regardless of your fitness level and age, exercise has numerous benefits to your mental state; thus, you should work out to improve your mental health.

House insurance explained

Did you know that when you purchase your home, not only will this be the asset you value most but it will almost certainly be the single largest purchase that you make. Owning a home requires you to carry homeowners insurance not only by your bank that is carrying your loan but because it makes repair or replacement affordable.

There is an unfortunate mistake that many homeowners make and that is not realising the value of their home and their possessions. Because of this, many people under insure their home and sadly, should something happen, they will be left with less than they had in the end.

There are certain things you need to look for when considering home insurance in Dublin. It is our goal to provide you with non biased advice and get you in touch with the best insurance companies in Ireland. Because there is no one type of insurance policy that fits all homes, you will need to consider several options to see if they apply to your needs. The following are some things to guide you in that direction so that you can develop a personalised plan that works for you.

What is home insurance?

This is an expense that you pay a company that charges you a fee to provide you with what is called an insurance policy. This policy states exactly what is to be covered should something happen not only to your home but on your property. The idea is to carry enough coverage so that for example, if you house burned down, you would be able to have a new one built equal to if not better than what you had to begin with.

As I mention before, not only is the insurance for things that happen to your property but things that happen on them. Of the things that can happen to your home, they are not limited to earthquakes, floods and fires but things like plumbing problems that flood your home, people accidentally injured and things of this nature.

  • Even identity theft – is something that you want to consider and may be covered by your home insurance in Ireland, you will want to make a point to ask about this.
  • Dwelling Protection – There are several things that fall into the coverage that this provides some of which are damage from a storm, fire of course as well as smoke and lightning
  • Guest Medical Protection – If you have family or friends staying in your home they are your guest and you want to make sure your coverage includes their protection should they accidentally become injured while on your property.
  • Personal Property – If you experience a theft, a fire or other losses that are covered, this type of coverage is for your possessions, your household items that were damaged or lost. It is not easy to come up with a value for some things but it is in your best interest to give it some thought and make sure your will be able to replace your lose with something comparable.
  • Personal Liability Protection – In the event that you experience bodily injury or your home is damaged by by someone other than yourself, this will protect and repair the damage done by others.
  • Additional Living Expense – If you have a loss of any kind that is covered under your policy and your home becomes uninhabitable, you have the peace of mind knowing that your living expenses for where ever you stay will be taken care of.
  • Extended Replacement Cost – In the event that you experience or suffer a loss that is covered this includes up to 150% of the limits of your policy. This can bring your a lot of peace of mind knowing if it comes down to larger needs that you are covered and don’t have to come up with out of pocket money to manage it.

Another thing that you want to think about when considering home insurance in Ireland are the discounts that are available which will give your extra savings your would not normally get. The following are some of these type of discounts. Of course these can vary based on the state that you live in or where ever you live in the world.

  • Higher Deductible – The way this works is this, there is a set deductible for each policy and your premium is based on this and many other factors. You can choose to pay a higher deductible which results in the lower policy premium.
  • Protective Devices – There are discounts available for certain devices that you equip your home with such as but not limited to burglar alarms, smoke alarms, carbon monoxide detectors, deadbolts and more.
  • Gated Community – If you enjoy the protected feeling that many do by living in a gated community, you will find there are other benefits to this type of living. With your home insurance in Dublin you want to be sure to check and see if they provide you with a discount because of the added security that comes along with this type of location.
  • Fire-Resistant Construction Materials – If you had a say in the materials and chose these type of materials or the construction company used these types of materials, a discount may be allowed because the degree of damage done should be much less.
  • Newer Home – The may be some extra savings to be found for owning a newer home. This is something that you want to put on your list of questions to ask so that you don’t miss out should you have purchased such a home.

home insurance quoteThere is another way to get discounts on your premium and that is to combine your insurance policies. You could save yourself hundreds of dollars if you combine your home with your auto and possibly other policies.

Other things that are covered by home insurance in Dublin are for homeowners that are careful, replacement locks for your home if you find that your keys have been stolen, you can be covered for finding a leak if you suspect there is one even your pedal cycles can be included in your coverage depending on the company.

An Insurance agency should be one that understands that this will be a financial protection you purchase that is one of the most important you will afford. They need to take the time to go over every detail so that you can make the best informed decision to protect your investment.

My advice to anyone would be to make sure that you feel welcome, that you are dealing with professionals who are willing to search for the right coverage for you and your needs. There are so many companies out there to choose from and it can take some time to find the right one but in the end remember that it is your home on the line.

Finding a company that has the ability to do the research for you, on your behalf considering all your needs can be a match made in heaven and save you a lot of headaches. Not everyone has the time to sit down and make all those phone calls, to ask all those questions over and over again. The task of taking notes for each one and then sitting down to compare and come up with what you consider to be the best choice could take days, weeks, time that could be better spent.

When you are looking for home insurance in Dublin let a reputable and reliable company do the hard work for you. You should be able to sit down and give them your information and sit back and wait for them to call you with the details as to what your options are. After all, that is what they are in the business for and it can give you peace of mind that you can’t put a price on by reducing the price on what you pay for your home insurance while getting the fullest coverage.

House insurance explained

It is the dream of every individual to protect their home. This is achieved through taking an insurance cover. Do you know that your insurance can be cheaper than it already is? How is this possible? It is possible though utilization of vital tips such as;

Choice of neighborhood

Where is your home located? Is it a risky area? Those are the questions that the insurer gauges while determining the amount to charge for your insurance. Unsafe areas are those that can easily be infected; say for example by floods, fire among other dangers. Before settling into a particular neighborhood, it is advisable to gauge the level of risk involved, as it is a primary contributor to your insurance costs. Those people living in areas that are deemed safe, example near fire stations usually enjoy lower insurance cost. Therefore, as a way of reducing your insurance cost, moving to neighborhoods that are less risky comes in handy.

Enhance safety of your home

How safe is your home? This is a question that determines the risk level of your home. The higher the risk level, the higher the cost of insuring the home. How do you heighten your home’s safety? It can be done through the installation of security accessories, together with a routine repairs and maintenance. Let’s examine some of the ways of keeping your home safe;

Installation of high-tech doors and locks, this ensures that threats such as theft do not easily jeopardize your home. In return, this will mean that you will barely lounge a claim as a consequence of endangered security. Safety can further be enhanced by the installation of a certified alarm system. It is known that the use of approved alarm system contributes to a reduction of insurance cost of up to 7.5%, an excellent example being NACOSS alarm system.

The professional installation and routine maintenance and repairs of gas, electricity and water systems are the way of improving the safety status in your home. This means that your home is less likely to suffer from fire due to gas leaks or faulty electrics. Further, installation of fire and smoke detectors will significantly impact on the safety concerns, in that way, reducing the insurance cost.

Loyalty and collective bargaining

Loyalty is rewarding. This is made possible through a continuous utilization of a particular insurance provider or purchasing multiple policies, says home, auto, health, and life insurance from the same supplier. In this way, you are likely to settle for a better and attractive bargain as the firm appreciates your loyalty. Discounts and bonuses will also as a result of the continued loyalty. This means that your insurance cost will be cut, resulting in a cheaper home insurance.

Weight claims

Before going ahead to lounge a claim, weight the impact the event holds. For instances that hold manageable financial implications, it is advisable for you to cater for the expense instead of lounging a claim. Why? While determining the insurance cost, insurers tend to check on your frequency of claiming for settlements. The higher the frequency, the higher the insurance cost, therefore, undertaking manageable expenses proves to be a vital way in quest of attaining a cheaper home insurance. It is also evident that building a no claim model results to a no-claims discount. In the long run, the discounts amount to up to 50% reduction in home insurance costs, and therefore, attaining a cheaper home insurance.

Credit Score

It is perceived that those individuals who hold a poor credit rating are likely to lounge claims more frequently than their counterparts with a good credit score rating. As such, while purchasing an insurance policy, insurers will determine the cost considering your credit score. Maintaining a good credit rating comes in handy in ensuring that you get a cheaper home insurance.

Add-ons and installments

In the modern competitive insurance markets, insurers are striving to produce attractive policies. In their efforts, they design add-ons that can prove to be expensive. By understanding the add-ons and eliminating the unnecessary ones, you will significantly reduce the insurance costs. Paying your installments on a monthly base seems to be convenient. However, what you don’t know is that the monthly pay attracts administration fees, increasing the costs of your insurance. By paying your installments on an annual basis, you will be able to attain a cheaper home insurance by eliminating the additional fees.


A deductible is a contribution out of pocket you will be required to provide before a claim is settled. Deductibles and premiums work o a seesaw basis, meaning the higher the deductible, the lower the premiums. Before settling for a higher deductible, it is important to gauge the likelihood of an event triggering lounging of a claim. Where the probability is low, it is favorable to increase the level of deductible, thereby reducing the cost of your home insurance.

Shop around

The current home insurance you hold is not necessarily the best bargain in the market. Through shopping around, you will be able to get better quotes that are attractive and cheaper.

Frequently Asked Questions on Home Insurance

A large number of people may not have an idea of what is covered in a home insurance. All they know is; a home insurance is part of their mortgage agreement with their bank. They may also have no idea of who is covered in the policy and what isn’t covered. Listed below are a few frequently asked questions and answers to help you understand more about home insurance.

Must I Have Insurance For My Home?

Yes! Aside from he fact that its part of a mortgage agreement, having a home insurance will give you peace of mind in case anything happens to your home.

What Does Home Insurance Cover?

Generally, a home insurance covers everything from your roof to your kitchen sink. It also covers you, your family, pets and anyone hurt within your home. It covers some perils including damages caused by fire, explosions, aircrafts, theft and a lot more.

Are My Shed And Garage Included In The Policy?

Why not? All these are covered too! However, certain terms and conditions will apply.

Help Me Figure out the Suitable Building Cover I Need for My Home

Take a look at the survey report undertaken the time you got your mortgage to find the rebuilding costs. This will help you calculate how much you need to insure your property.

Must I Take Home Insurance Offered By My Bank?

No! It is not a must you take home insurance offered by your bank. Legally, you have total freedom to look at other alternatives available suitable for you. What you need to bear in mind is the fact that you must insure your building with the bank’s stated amount.

Say I’m a Landlord, Can I Insure a House I don’t live in?

It doesn’t matter if you don’t live in the house, you can still insure the house. Be sure to get a quote for the rental property you want to insure though.

What of My Tenants?

No. Your tenants and their possessions are not covered in the policy. Only your property and structure are covered.  Your tenants may choose to buy a separate cover on their own to be on the safe side.

What about My Personal Possessions?

There’s a personal possessions cover you could take to insure all your personal possessions; computers, television etc.

How Can I Check The Types Of Locks I Have?

Take a look at the metal plate just near the edge once you open your door.
You’ll easily see the name and lock type engraved on the plate if you take a closer look.

Will My Personal Possessions Still Be Covered If I Take Them Away From Home?

No. They will not be covered if you haven’t taken a personal possession cover.  The best part about this cover is; it will cover all your specified personal possessions irrespective of where they are globally.

What Will Happen To My Home Insurance If I Move House?

Nothing! You must, however, contact your insurance agent with details of your new house so that all the changes are made immediately.  I Need More

Information on the All-Risks Cover:

This cover will insure items, not within your home. All you need to do is create a list of the items you want to be covered or select an overall amount for unspecified contents.

During House Improvement, A Plumber Gets Hurt, Am I Insured?

Before hiring professionals to offer a helping hand in renovating your home, be keen to confirm whether they have an insurance cover. The insurance policy may only offer cover to domestic employees such as the cleaners.

I Have Other Things in My Garden – Are They Also Covered?

Yes. They are covered as well. Any item outside your house is covered. However, you need to check more limit information on your policy.

If I’m making Online Transactions with My Credit Card, Am I Assured Of Security?

Definitely! Any personal information you give online is encrypted to ensure the security of data.

What do I need to do when my property is damaged?

Simple, contact your agent immediately whenever your property is damaged. However, to prevent further damages try and make emergency repairs so as to protect your property and yourself.

travel insurance ireland

Travel Insurance Ireland

travel insuranceIn all the excitement of preparing for a trip away, it can be easy to forget to organise those essentials such as travel insurance. Whether you opt for an annual policy or single trip cover, travel insurance provides peace of mind and financial protection from unforeseen circumstances such as hospital bills, lost luggage and delayed flights.

Why should you buy travel insurance?

Travel insurance can cost as little as just a few Euros but has the potential to save you thousands. Here are a few examples of how travel insurance can protect you whilst away:

  • Loss of baggage and personal possessions – travel insurance can provide invaluable cover for the theft, damage or accidental loss of your possessions.
  • Cancellations – you may need to cancel a trip before you depart or cut a holiday short due to illness, damage to your home or a family bereavement.
  • Medical expenses – no one wants to spend any of their time away in hospital, but being hit with a hefty bill once you return home can make a bad situation even worse. Travel insurance can cover the cost of both treatments and transportation costs back to Ireland.

Single-trip policy

While taking a holiday you can take out a single-trip travel insurance policy. If you’re only leaving the country once in a year this is the policy probably best suited to you. Situations can happen outside of your control overseas and it’s best to cover yourself.

This policy is very good cover for events such as lost luggage, your vacation or flight being cancelled due to unforeseen circumstances, or even in the event of theft overseas. You should know exactly what is covered when you go to a travel insurance company. Research it thoroughly before you go overseas so you know what is happening.

It’s a great way to enjoy your annual holiday simply by giving you the knowledge you’re covered if you go overseas.

Annual Multi-Trip Policy for the Jetsetter!

Multi-trip policies cover the most of the same things your single trip insurance does with the added bonus lasting for multi trips abroad. If you’re traveling overseas regularly this is probably a good option to go with.

Insurance companies will generally do a deal with you on this policy based on the number of trips you intend to go on. It’s best to talk to an insurance provider on this occasion. You could be asked about the nature of your trips, how dangerous a country is etc. I’ve had this policy for many years and enjoy it.

Extended Stay Policy for World Travellers


Does as it says on the tin. If you intend to stay in a country for an extended period of time your travel insurance company should be informed of this decision and will offer you the extended stay policy. If you plan on extending a trip to catch more sights this is a nice runner.