It's Time to Show the World Your True Self!
(Health.com) — Erase extra flab with these super-effective tricks.
IN THE GYM
1. Catch the running bug. You’ll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they’re not running, a Yale University School of Medicine study reports.
2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.
3 & 4. Go hard — and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.
5 to 7. Lift dumbbells … slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.
Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.
8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.
10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.
11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.
12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
13. Add poles. Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.
14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”
16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.
17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.
18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.
19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.
20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.
IN THE KITCHEN
22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.
23 & 24. Guzzle green tea — or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.
25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.
26. Stay above 1,200 calories… “The average person’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress creates more belly fat.”
27. … and cut calories gradually. If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.
28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.
34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.
35. Think before you drink. Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.
36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.
37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.
38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”
39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.
IN YOUR LIFE
41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.
43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.
45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.
46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.
47. Nix the boob tube. Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.
48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.
49. Eat a smaller dinner. Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.
50. Jump-start your morning. Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.
51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you’ll lose more fat. Sweet dreams!
By: Modern Mom
Who doesn’t like to fall in love? There’s nothing like it. But, as moms can attest, over time, couples start packing on the pounds. You’re taking care of the kids, working, and in short, running the entire universe. With so little time, it’s hard to squeeze in exercise, much less find time to work out with your significant other. Whether we like it or not, Spring is right around the corner, and bathing suit season is inching ever closer. That means it’s time to put down that stale box of Valentine’s Day chocolates and do something good for each other and for your family…Get cut not comfortable with the one you love.
I’ve created a routine that’s designed to be done twice each time you hit the gym and four times a week. It will have loved ones back to their pre-relationship bodies in no time. After all a couple that sweats together, stays together.
Cupid Crunches – Targets the Obliques. Man and Woman are on tandem machines. Each person sits on the right outer thigh extending the left leg out. Hook leg under “X” strap. Holding the body bar, extend arms straight above the head lengthening the upper body, focusing on keeping the core engaged and chest open. Slowly extend arms and torso out. Hold for five seconds. Slowly contract and return to starting position. Perform 10 crunches. Alternate sides, doing 10 more crunches. Man and Woman alternate body positioning so they appear to form a T shape.
Lover’s Limbo Crunch – Works the Abs and Quadriceps. Each person sits facing forward on the rear platform of their respective machines keeping the tailbone tucked underneath for lower back support. Hook both feet under the S strap with knees bent towards the chest. Extend arms directly out from the shoulders holding the body bar. Arms should be shoulder width apart, palms facing down. (This is the starting position.) Keeping abs engaged, slowly release the carriage away from the body, keeping the body bar directly in line with the shoulders. and Crunch knees into chest, lifting the upper body to meet the knees. As the upper body returns to the starting position, arms press up above the shoulders reaching towards the ceiling. Focus on keeping the pelvis tucked underneath, protecting the lower back and neutral spine.
Tag Team Tease Him – Works the core with a focus on the Obliques. Woman places hands on the foot bar. Her shoulders are square to the bar. Cross the right foot in front of the left, heel to toe. While slowly releasing the carriage away from the body, keep the pelvis open facing outwards, legs straight, and the spine neutral. Extend legs out to a full side plank position engaging just the right oblique. Continue to keep pelvis open and spine long. Engage triceps to stabilize the upper body. Slowly contract the right oblique, keeping the pelvis open, and raise the hips towards the ceiling folding in half. Perform 10 reps. Alternate sides, placing left foot in front of the right. (This exercise is compatible with all Pilates machines.)
Tag Team Tease Her – Works the Obliques. The Real Ryder has a unique, articulating frame that allows it to steer, turn, and feel like a road bike. That side-to-side motion requires constant shifts of balance – continuous adjustments and corrections that correspond to a rider’s movements on the road while encountering wind shifts, obstacles, and banked and curving surfaces. While the woman is on the Megaformer, the man is on the Real Ryder Bike (or other stationary bicycle). If using a Real Ryder, he will steer and cycle to the right, holding that position for one minute. After one minute, he will repeat, steering and cycling to the left. Cadence should be between 80-110 rpms, using moderate resistance. After a total of six minutes (three minutes on each side), man and woman tag team and switch exercises. If a Real Ryder is not available, each person should ride for a total of six minutes using moderate resistance and at a speed of 80-110rpms.
Love in an Elevator Lunge -Works the Glutes and the Hamstrings. Woman places right foot on platform and left foot approximately six inches from the front of the carriage. Keeping the left leg straight, push the carriage back by bending the right leg, keeping the knee over the ankle and the knee stationary throughout the exercise. Bring the carriage back in by pressing through the right heel engaging the right glute and hamstring as the body returns to its starting position. Throughout the move focus on keeping the core engaged, the upper body tall, and the chest open, stabilizing the upper body. For a more intense exercise, the woman can hold 4lbs dumbbell weights giving the option to perform a variety of exercises like bicep curls, upright rows, shoulder presses, or lateral raises. Alternate legs. Perform 10 reps on each side.
Simultaneously, the man stands at the rear of the machine facing forward with 8-10lb dumbbells in each hand. As the woman lunges back on the carriage, the man stands with feet shoulder width apart and steps forward with the right leg. He bends the right knee in a lunge position at the same time the woman is lunging (cheek to cheek). He then presses through the right heel, engaging the right glute, hamstring, and quadriceps, right leg pressing back and returns to starting position. Alternate legs. Perform 10 reps on each side.
Couples Spoon with Tricep Dips – Works the Triceps and lower Abs. The man and women are on tandem machines. Each person puts their hands on the bars on either side of their respective machines. Both start with legs straight out in front of them. Each of them presses up off the bar, squeezing the shoulder blades, and keeping the chest open. Lift hips up into a pike position, using the lower abs and triceps for stabilization. Slowly release from pike position, keeping the legs tight, bending the elbows into 90 degree angles while keeping the shoulder blades squeezed together and chest open. Hold for four seconds. Press up for four seconds back into pike position. Repeat 10 times.
Push-Ups – Works the Big Muscle Groups: the back, core, glutes, chest, and quads. Get into Plank position holding bars with arms out to 90 degree angles. Keeping core engaged and spine neutral, slowly bend elbows lifting body up and down. Perform 10 reps.
Ahh…ain’t love grand?
See more at http://www.eq-fitness.com
By Fit Sugar
I love push-ups. Dropping and doing 20 makes me feel strong and tough. But as Lauren my Equinox trainer reminded me, it’s important to offset all the pushing with some pulling. Although the glorious push-up feels like a full body exercise (it certainly works your core), it primarily works your chest and arms. When the pecs get too tight, they pull your shoulders forward, which is not only unattractive but puts the shoulder joint in a compromised position and can lead to injury. Ouch. To maintain balance in your upper body, be sure to mix it up. Here are a few push-to-pull workout combination to add to your fitness life:
In my experience the muscles on the front of the body, the ones that pull you into the fetal position, are much stronger than the muscles on your back. Be sure to work that pulling motion to strengthen your upper back, especially the rhomboids. Remember, if it’s an exercise you tend to avoid, it’s probably one your body needs the most.
Written by Shoshana Pritzker
Tuesday, 08 February 2011 15:33
How Four Hooves, a French Word and One Pyramid Can Help You Get More From Your Cycling Workout
Written by Phil Joffe and Amy Logan
What do four hooves, two wheels and one pyramid have in common? If you are an indoor cycling enthusiast read on. You will learn the ways in which adapting the principles of dressage horsemanship can help improve your cycling workout in a few simple steps.
To begin, the word “dressage” is a French word meaning training. If you’re unfamiliar with dressage as a sport, picture this: The top horses in dressage can be compared to the Lance Armstrongs of cycling. Fit, athletic, disciplined. You get the picture. Of course, these horses have riders (amazing athletes themselves) who use a specific methodology to improve their horse’s athletic performance through progressive conditioning. Their training tool is a “Pyramid of Training” that is comprised of six building blocks which is constructed to help both athletes achieve the highest level of performance. When adapted to indoor cycling, this “Pyramid of Training” will help a cyclist improve strength, endurance and overall performance. Dressage riders work their horses daily approximately 40 to 60 minutes, similar time to an indoor cycling class, applying the six building blocks of this pyramid to their workout.
PYRAMID OF TRAINING
In this article we will walk you through the pyramid of training and show you how to use the building blocks to improve and enhance your workout. We will contrast the dressage riders’ approach to conditioning their horses in order to compete internationally and represent their country in the Olympics to how you can get the most out of your aerobic indoor cycling workout. By adapting and applying this standard framework and its building blocks to your indoor cycling, we believe it will result in a more focused and effective conditioning exercise.
(Muscle Memory and Self Carrage)
(Alignment and Balance)
(Increased Thrust and Lift)
(Mind-Body with the Bike)
(With Energy and Tempo)
(Mentally and Physically Free from Tension)
Let’s start with the base of the Pyramid; Relaxation. The foundation of the Pyramid demands the indoor cyclist achieve physical and mental freedom from tension. (The authors acknowledge this is difficult ) It begins with proper bike set up and proper form while in the saddle. Take an inventory from head to toes to dispel any stiffness and encourage a light feeling throughout the body. Softness at the hands, elbows and neck should be at the forefront of your preparation. As you enter the class setting, do your best to leave the real world behind. Prepare to receive instruction and focus on the music which plays an important role in your relaxation. For the dressage rider and their horse, its a mental state of looseness and suppleness minimizing muscular tension.
Practice moving slowly between the three positions on the bike initiating a rehearsal effect, preparing yourself for an unconstrained mental and physical workout. During class, particularly during the challenging portions, keep relaxation at the forefront of your mind. Proper breathing is an essential component of your workout; regular, deep breathing (preferably in through the nose and out through the mouth) contributes to relaxation and endurance. Relaxation is a component of all the other blocks of the training scale and is critical throughout your workout.
Rhythm refers to the regularity of peddling (cadence) and body movement. It requires a solid level of energy and feeling for the tempo. The goal is to maintain the rhythm at increasing levels of resistance and in the transitions between all three riding positions. As resistance is increased, in the case of hills and jumps, the goal is to increase energy output without sacrificing rhythm. For the dressage horse, rhythm is expressed with energy and a tempo that allows for balance and self -carriage. A consistent rhythm is built on the foundation of relaxation, ignoring your body’s discomforts. Music plays an important role in rhythm; finding the down beat will help your body get in harmony with the rhythm and help maintain a consistent cadence and smooth pedal stroke. Through rhythmic breathing your heart rate is better controlled and you are better able to to deliver oxygen to your muscles. As your energy output is increased, even and consistent breathing will assist you in working within your training zones and in developing the relevant muscles.
Connection refers to the mind/body connection with a horse, or in our case, your bike. We can translate a dressage rider’s connection to a horse’s mouth to a cyclist soft and steady connection with the handlebars. Handlebar height should be adjusted for comfort paying special attention to your back. In addition, the proper placement of feet on the pedals, whether cages or clips are used, will allow you to “feel” the bike and improve your balance. Also important, the balls of the feet should be in proper position with body weight evenly distributed and balanced. Alignment, beginning in your mind and continuing with your body, will help you maintain proper connection with your bike and help to avoid bad habits such as tension in hands and forearms, favoring one leg, locking knees etc, all of which cause fatigue.
As instructors ask for transitions between the three bike positions, proper connection will facilitate smooth and seamless transitions, regardless of how quickly you are asked to perform them. We define seemless transitions when the cyclist moves between the three positions relying on their legs and core. Regardless of the time and speed between transitions, your body should be free from tension, especially your shoulders and neck ; hands , arms and elbows should be soft and used only to maintain balance. Extended seemless transitions become more difficult as the body fatigues. When you combine a relaxed mental focus and rhythmic body, your transitions will define the extent and depth of your conditioning. Similarly, the dressage rider is regularly trying to improve on the transitions between the horse’s gaits which requires practice to improve the horse’s conditioning.
For the dressage rider and indoor cyclist, impulsion is more than an issue of speed. Defined, impulsion combines pushing power and carrying power. Lift of your entire body as you push and pull the pedals energetically. When cyclists are inspired by the music or instructed to add resistance to the fly wheel, you will recruit more energy adding strength to the movement while maintaining the rhythm and cadence. In an interval class, the cyclist will increase cadence, perhaps “double time”, with added impulsion, animation and balance. Impulsion is not a finite term and is created and improved upon by training. As your conditioning improves you will increase your impulsion and extend it throughout your workout at increasing levels of resistance.
Straightness refers to the technical aspects of cycling. It is common for most people to have a “dominant” side to their body; one side is typically stronger and/or more flexible than the other. Achieving muscular balance and symmetry is the objective in the straightness portion of the Pyramid.
Instructors will begin class by explaining the proper positioning on the bike. (We will assume your bike is set up correctly for your body; your seat and handlebar settings are correct) Cyclist should focus on maintaining the correct angles of hips, legs and feet, minimize side to side movement and ensure your arms, legs and hands are aligned with their body and legs. With proper alignment you will not only ride with greater comfort but will avoid unnecessary injuries.
Of course straightness is dependent on relaxation and minimal tension in the body. Also, as the body fatigues, the cyclist will often lose straightness which diminishes the quality of the workout. However, as the cyclist builds strength, their straightness and overall symmetry improves. Straightness, alignment and balance are critical to transitions. As the cyclist moves between first, second and third position and performs jumps they should focus on straightness to build energy and inertia to obtain seamless transitions. The body feels light and there is an easy movement of the entire body between the riding positions. Proper transition work is a very important element in strength building. For the dressage horse, it is this inertia that builds the muscles and adds strength.
Collection is the sixth and final building block of the training scale and is the highest achievement of the dressage rider and their horse. It is the synthesis of all the building blocks in the training scale, and achieved is only when the other five elements are progressively developed. For the cyclist it is an accumulation of the core mental and physical skills that result in muscle memory and self carriage. It can be seen as a combination of emotional and physical strength to ride an entire class effortlessly yet achieve an intense workout. It results in minimal recovery time following the most challenging portions of your ride fightning off fatigue and encouraging perfect form. As an illustration, the cyclist will fight through moments of tired legs, shortness of
breath or tension in their back to ride transitions in proper balance and alignment and complete the class with animation and energy. Collection also means that the cyclist will be able to increase resistance, ride in a rhythmic and relaxed manner and maintain designated cadence throughout the entire class and, of course, end with a big smile! A dressage horse and rider show collection through increased engagement, lightness of the forehand, and self-carriage. The horse will have elevation, and be ridden almost entirely with the riders seat, aids of the legs, and hands that are extremely light.
We have chosen to introduce the Dressage training scale Pyramid to the indoor cyclist in our belief by progressively adapting to the building blocks of the Pyramid, cyclists will notice a significant improvement in their conditioning. The Pyramid is a classical training tool that when applied to indoor cycling communicates techniques in a logical and orderly way to enhance a rider’s workout. It is the interconnection of the building blocks that spells out the road map for the rider to burn more calories, burn more fat and strengthen their bodies. We believe that the Pyramid of Training is not only a general guideline and framework to progressive training of the cyclist, but also an important tool for getting the most our of each indoor cycling class.
PYRAMID OF TRAINING CHECKLIST
Dispel stiffness and aches
Sustain a softness and light feeling in your elbows, shoulders, hands, neck and back
Concentrate on music to help relieve mental tension and to forget about your “to-do” list
Breath regularly and properly(through the nose out the mouth)
Maintain regular and controlled cadence
Amplify energy as resistance increases
Listen for the music’s down beat to support a smooth pedal stroke
Augment controlled breathing
Balance hands and feet position regularly to reinforce proper alignment
Recognize and avoid bad habits ( i.e. tension in elbows and neck )
Facilitate smooth and seamless transitions using your legs and core
Focus mentally to work-through fatigue
Add resistance and energy to challenge yourself
Concentrate on pushing and pulling the pedals
Increase cadence and resistance yet maintain relaxation and rhythm
Reinforce muscular balance and symmetry
Maintain correct angles of hips and legs
Minimize side to side movement
Stay light in your hands especially when doing transitions between
Achieve mental stability and focus for the entire class
Rely on muscle memory for an intense workout
Fight-off fatigue maintaining perfect form
Fortify workout using the highest degrees of resistance
Written by Shoshana Pritzker Friday, 05 November 2010 18:05
It’s oh-so-cold out, and if you’re feeling (and looking) bulkier than ever in layers upon layers of sweaters and coats, you’re not alone. Not to worry. Dr. Lavinia Rodriguez, author of Mind Over Fat Matters, offers five simple steps for shaking the cold and getting fit this winter.
Tampa, FL (November 2010)—With the temperatures plummeting this time of year, it seems the opportunities to exercise are just as bleak as the weather forecast. Days full of rushing to holiday parties, shopping for friends and family, and nights curled up by the fire take over during the chillier months. This time of year presents the perfect excuse to indulge in delicious comfort foods and slack off on even the best-laid plans for exercising. “Winter is one of the most difficult seasons to stay committed to an active, healthy lifestyle,” advises Dr. Lavinia Rodriguez, author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management. “But just because it is cold outside is not a valid excuse to stop exercising. The key is to infuse exercise into your day-to-day activities.” So while it is easy to stay all bundled up nice and cozy indoors, you have to find the right motivation to keep up a healthier lifestyle. It is virtually impossible to keep up the same routine from the summer, and even demoralizing if you try. Instead, finding hidden incentive in the joy of the season is the best way to keep your spirits and motivation high. Read on for some of Dr. Rodriguez’s best tips for staying motivated:
Hibernating is just for the bears. When we’re cold, we tend to want to just curl up with a blanket and relax. The season is filled with some of the best-tasting snacks, from eggnog and chili to cookies and chocolate. But these comfort foods can quickly result in a bit of a winter bulge. As soon as the winter coats and sweaters come off, you’ll wish you had showed more restraint. “Exercising in the cold weather not only burns fat while you’re exercising,” encourages Dr. Rodriguez, “it also motivates you to be active instead of being a couch potato. Keep in mind that every opportunity to move should be capitalized on. Even something as simple as going to the mall to shop for gifts can be exercise. Finding ways to fit exercise into your daily life is key!”
Turn up your internal heater. The long (well, not really so long) walk from the car to the gym seems almost unbearable in the blustery winter winds. And the thought of changing clothes in the chilly gym locker room, accompanied by the presence of running shorts, is almost too much to stomach. “Don’t forget that exercise actually warms you up,” explains Dr. Rodriguez. “Think of your red cheeks and glistening forehead as an indicator that your body temperature is rising. Being inactive will only perpetuate the chilliness of the season.”
Maintain a glass-half-full mentality. In the dead of winter, the sunny days of summer may seem ages away. But soon enough you’ll be packing shorts and bathing suits for long, hot vacations. Just think about how much slimmer you’ll be when the weather warms up if you maintain a healthy lifestyle all year long. You’ll be beach body-ready long before Memorial Day. “Summer is a big motivator for slimming down,” says Dr. Rodriguez, “but don’t wait to start slimming down in the summer months! Winter is actually a great time to experiment at the gym with new workout routines. Most people tend to quit working out in the cold weather, so take advantage of all the classes and equipment that’s usually reserved.”
Walk it out (snow boots optional!). If you take a trip to the mall or even a brisk walk around the neighborhood, don’t forget that every step counts. Yes, while going to the gym and engaging in rigorous exercise is great, it’s not always feasible. Start keeping count of your steps with a pedometer and challenge yourself to be more active. Ask for a pedometer this holiday season or even sneak and buy one for yourself! “Wearing a pedometer motivates you to take more steps daily,” says Dr. Rodriguez. “Set a goal and gradually increase your steps to 10,000 per day if possible. Turning exercise into an enjoyable part of your day will greatly increase your odds of living a healthy lifestyle all year long.”
Welcome the winter wonderland. Think of all the fun winter activities you used to do as a kid—sledding, skiing, and ice skating, just to name a few. Who says you have to stop enjoying winter just because you’re an adult? Plan a weekend ski trip with your girlfriends or go caroling in your neighborhood. The options are endless for winter fun. “Winter has a lot of special activities that you’re not able to do year-round,” says Dr. Rodriguez. “Think of all the winter traditions you can start or continue with your family and friends just by finding ways to have fun outside. If you’re having fun, it’s like you’re not exercising.” “Motivating yourself in the winter is as simple as embracing the colder temperatures and using them to your advantage,” advises Dr. Rodriguez. “The key is to find fun and easy ways to stop the weather and shorter days of the season from being a deterrent to your healthy lifestyle.”
Happy Monday! Did you watch Super Bowl yesterday? Brent did, I half-watched.
So for this week’s “News, Facts & Fitness Monday”, I figured it was time for some more workouts! It seems like many of you do a lot of workouts at home (especially the moms). DVD’s are great, and I’m a big fan of P90X, Insanity, etc. Even if your using these videos (for cardio, or weights, or both), and your wanting to get lean, you need to use heavy enough weights and make it challenging! I use 15 lb dumbells for majority of exercises.
For all these workouts, go as heavy as you can. 10-15 lb dumbells.
PLEASE PLEASE, don’t waste your time with 3-5 lb weights! Is this YOU?
I didn’t think so….give the 3 lb weights to your grandmother!!!!
If your not sure what some of the exercises are, just google it, there are tons of cartoon graphics and video’s out there to demonstrate.
These workouts are quick, you should be able to bang one off sometime through the day or evening. You don’t need a video or music. Just have it printed out and handy!
To makeup a workout week, you could do this split, plus a little bit of cardio 2-3 times a week. Pair that with a clean diet and you are well on your way to some results!!!
NOTE: * Superset means no rest in between. Do the two exercises back to back, then a short rest.
3 set of each series 10-12 reps
1) Shoulder Press—superset with Bicep Curls
2) Lateral Raises—superset with Hammer Curls
3) Front Raises—superset with Concentration Curls
4) Upright Row—superset with V-Raises
3 sets of each series 10-12 reps
1) Tricep Dips—superset with Dumbbell Single Arm Row (10 per side)
2) Pushups—superset with Bent Over Reverse Flies
3) Dumbbell Kickbacks—superset with Deadlifts
4) Overhead Tricep Extension—superset with Pushups
3 sets of each 12-15 reps, using dumbbells
1) Half Squats
2) Alternating Lunges (12-15 per leg)
3) Walking Lunges
4) Pump Lunge (12-15 per leg)
Hope these help! Let me know what you think in the comments below. Enjoy your week!
Need to get fit fast? We asked top instructors from 24 Hour Fitness club’s sweatastic 24 S.E.T. class to give us their favorite toners for this one-week, whip-you-into-wow plan. “The results you get from the combination of strength and endurance training [S.E.T.] that’s built into these total-body moves are far superior to anything else I’ve seen,” says veteran instructor Jill Aucoin in Arvada, Colorado. No wonder: You’ll burn 300 calories per 35-minute session — as much as by jogging — and firm every inch of flab.
Perform this circuit twice — start over after completing the first round — in the order shown, alternating the faster-paced cardio endurance bursts called Movers (using 2- to 5-pound weights) with the sculpting strength exercises called Shapers (using heavier 6- to 10-pound weights). Keep your rhythm as snappy as you can for the Movers while maintaining good form; take it slow for the Shapers and try not to pause between exercises. Beginners can use one set of the lighter (2- to 5-pound) dumbbells throughout or perform the Movers without weights. Do three Mover-Shaper workouts during the week on nonconsecutive days. On days in between, pick one of our Faster Calorie Blaster sessions or do 30 minutes of your favorite cardio.
What You’ll Need: Two sets of 2- to 10-pound dumbbells.
These low-impact interval routines from Jill Aucoin burn up to 277 calories.
* Beginners can stick to the easier levels suggested
|Blaster #1: Stairclimber or Elliptical Machine|
|5||Warm up at resistance level of 3 or 4|
|5||5 or 6|
|5||6 or 7|
|10||8 or 9|
|5||6 or 7|
|5||3 or 4|
|Calories burned = 212 (elliptical); 273 (stair)|
|Blaster #2: Cycling (Outdoor or Stationary Bike)|
|5||Warm up at an easy level (10 to 12 mph)|
|2||Moderate effort (12 to 14 mph)|
|2||Moderately hard (14 to 16 mph)|
|2||Hard (16 to 19 mph)|
|1||Hard, then reverse the order back to start|
|Calories burned = 277|
|Blaster #3: Power-Walk or Jog|
|5||Moderate walk (3 mph )|
|5||Moderately fast walk (3.5 to 4 mph)|
|5||Power-walk or jog (4.5 to 5 mph)|
|5||Moderate walk (3 mph)|
|5||Power-walk or jog (4.5 to 5 mph)|
|5||Moderately fast walk (3.5 to 4 mph)|
|5||Moderate walk (3 mph)|
|Calories burned = 161 (walking); 191 (jogging)|
|*Calories burned are based on a 140-pound woman.
Your Weeklong Workout Plan
Originally published in FITNESS magazine, May 2009.
From Glamour Health and Fitness
Today we hear from the fabulous Dimity McDowell and Sarah Bowen Shea, fitness experts and authors of the terrific new book Run Like a Mother: How to Get Moving and Not Lose Your Family, Job, or Sanity (a terrific read even if you’re not a mother). Take it away, ladies!
“Exercise motivation: You can’t buy it online or order it from QVC. You can’t borrow it from your downstairs neighbor,” write Dimity and Sarah. “You can’t inherit it from an aunt. Nope, motivation is a DIY thing. To get you started, here are five tools to craft your own workout inspiration.”
1. An alarm clock.
We admit it sucks to get up at ridiculous:30 to sweat. But there are two reasons we do it. First, when you get it done first-thing, nothing else in the day—not a demanding boss, a sick kid, an urgent glass of pinot grigio with a recently dumped girlfriend—can interfere with it. You’re done. Second, exercise produces endorphins, natural chemicals on par with opiates. So when you have to answer to your task-master boss, soothe your pukey kid, or console your sobbing friend, you feel up for the challenge.
2. Another body.
Ideally, you have a girlfriend you can meet at the gym for a Spinning class, on a neighborhood corner for a run, or at a yoga studio for a little ohm-time. Her presence will give you the oomph you need to get there: You might pass on exercise, but you won’t stand up a girlfriend. If that’s not an option, a personal trainer also works, although you’ll pay to play there. Last resort: a boyfriend or husband who kicks you out of bed. (We find sleeping in a ratty tee and granny-undies makes kicking out, rather than sucking in, more likely.)
3. Your mind.
When the alarm blares, I—Dimity—slap it off. And then I immediately think, “Not gonna do this. Not gonna go.” Lately, though, after my knee-jerk “No way,” I force myself to visualize myself in the last mile of a run, coming home. My body is the groove, my head is clear, and the hardest work of the day is done. Mentally transporting myself to the end of the workout, rather than holding a woe-is-me pity party, gets me up and moving for real.
4. A streamlined plan.
You’ve read it before: Map out your weekly workouts, just as you would meetings and therapy sessions. That works, but take it a step further. If you’re going early in the morning, lay out your clothes, iPod, pre-workout banana, water bottle, and anything else you need to get it done. Every time I—Sarah—skip this step, I talk myself out it: Not only do I have to heave kettlebells for 60 minutes, but I have to dig out clean workout clothes, find my gym membership card, fill up my water bottle, and make sure I don’t get woozy in class. Thanks, but no.
5. An attainable goal—and prizes along the way.
The intimidating goal of losing 30 pounds probably won’t get you to the gym. But breaking it up—losing 5 pounds, six times—doesn’t seem so unattainable. Similarly, a marathon might feel harder than rebuilding Haiti, but getting through a 5k (3.1 miles) or a 10k (6.2 mi.) is more doable. As you work toward the goals, reward yourself with a new pair of biker boots, a matinee date with a girlfriend you haven’t seen in months (go to the gym before the movie, natch), or a kissable lip gloss.
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