Dumbbells (DBs) are a great way to get a cardio workout at home (or anyplace else you want to take them, for that matter). A few sets of mult-joint movements like squats, rows, or the like not only will help you build muscle, but also get you huffing and puffing better than any cardio workout. Do some full-body exercises like clean & press, snatch, or swing, and you’ve upped the ante just that much more. And by looking around classifieds, Craigslist, eBay, garage sales, or even buying them new, you can get plates for adjustable DB handles for super cheap. It’s the best of two worlds – great benefits at a great price!

However, the “spin-lock” handles you often often (the kind that have threaded ends with a star-like collar that spin onto the end like a giant nut on a bolt) can be kind of “iffy”. They come loose easily, and can often be dangerous. And the handles themselves are often cheaply made – they can bend, or the grip in the center of the handle will move around or get torn up. Because of all this, I recommend just building your own. It’s easier than you think, takes only a few minutes, will cost you less than $10, and best of all, when you’re done, you’ll have a super safe set of DB handles.

First, go to Lowes, Home Depot, or someplace similar. Go to the plumbing dept, and buy two length of galvanized tubing, each one being roughly 14-16″ long. The diameter of the tubing will be roughly one inch. Hint – take a small weight plate with you to test fit the tubing into the hole of the weight plate so you know what you’re getting will work.

After getting your tubing, you’ll need to also purchase 8 hose clamps (like you’d put on rubber hose or tubing). If you don’t have any sort of industrial strength brush-on glue or epoxy, pick up some of that, too. Then, on you way home, stop by a pharmacy or department store and pick up some athletic tape. You now have all you need.

When you get home, take one of the pieces of tubing, and mark the very center, length-wise. From here, measure out 2.5-3 inches each direction and make a mark. Place hose clamps on these marks – these will be your inner “collars” (you’ll be gripping the handle between these clamps). Brush some epoxy on the clamps and let dry. Repeat with the other piece of tubing. When you’re done, you should have 4 hose clamps left over.

After the epoxy has dried, wrap athletic tape around the center of your handle where your hand will go. Wrap until comfortable. Hint – the thicker you make the handle, the more of a grip workout you’ll get. You’re now ready to use your DB handles. Load weight plates onto each side evenly, and slide one collar onto each side. Tighten with a screwdriver, and repeat with the other handle. You’re now ready to get into kickass shape, it cost you hardly anything, and took hardly no time!

For cardio workouts and workout plans that don’t need gyms, machines, or make you run a single step, check out workingclasscardioworkout.com.

The database also calculates the calories burned for many different exercises including aerobics, biking, calisthenics, circuit training, rope jumping,  running and more.

You can also enter the time you spend playing sports such as basketball, golf, soccer, martial arts etc.

Pick the activity closest to your workout, and enter the amount of time you spent on it, in minutes.  The calculator will instantly tell you how many calories were burned and you can use that information as part of your overall healthy lifestyle plans.

Foods high in fiber and low in fat and calories have low point values on the Weight Watchers plan. Foods with excess fat, low fibre and lots of sugar can use up your daily points in a hurry.

You can use the following Weight Watchers Points Calculator to help determine the number of points in certain foods. Just enter the calorie count plus the amount of fibre and fat, and the calculator will give you a point value for that item. Most packaged foods will have this nutrional information printed on the label.

The chart on the right shows the typical Weight Watchers daily points allowance, based on body weight.

To lose one pound of body weight per week, you will need to consume 500 less calories per day. The BMR calculator is just part of the equation. Check our other fitness tools and calculators to track the number of calories you are eating, and the amount you are using in daily activities.

The BMI is widely used as a diagnostic tool to identify the statistical degree of obesity in individuals and groups. Use the chart to the right of the calculator as a quick visual check of where your body mass level falls – the normal, healthy range is indicated in yellow.

To use our BMI Calculator, simply enter your height in feet and inches, and your body weight in pounds. Or you can use the metric units tab if you are more familiar with international metric units.

Remember – you will have more chance of keeping off the weight if you lose it gradually, rather than rapidly, using a combination of sensible diet choices and a healthy fitness routine.