An abs workout should be a part of most individual's normal exercise routine, and professionals state that doing the abs exercise workout should be performed three times weekly. Some people prefer to use ab machines, but you can also simply use your own body and the following routine. Once you incorporate these work outs with regular cardio and a proper diet, you will notice an improvement as your ab muscles become more defined and lean. You may want to change up your program doing certain exercises one day and others the next in order to keep things fresh and you motivated.
1. Leg Lifts
This is definitely the traditional lower mid-section workout. Lay lying on your back with the hands at your sides, Raise your heels off the ground utilizing your lower abs. Lift up your heels an inch, then lower them, but do not let them contact the floor.
2. Combination Crunches and Leg Lifts
This motion is a bit more difficult, but extremely effective in working both lower and upper ab muscles. Lay on your back and raise your heels about three inches from the floor. Without lowering your heels towards floor, lift up your left knee and elevate your torso in a crunch style. Extend your left lower-leg and lower your upper body. Make sure you do not let your heels contact the ground. Now extend your right leg and lift your chest in crunch form, then straighten your right leg while bringing down your upper body.
3. Bent Leg Crunches
Lie on your back with the legs in a ninety degree angle, knees somewhat bent and ankles crossed. You need the feet aimed at the ceiling, and after that lower your legs until you notice the strain in your lower abdominal muscles. This can be an excellent lower abs workout. Position both hands behind the head to support your neck and lift your torso off the floor. Lower your upper body slightly, then raise again.
4. Pelvic Lifts
Lay face up placing your arms at the sides, hands down and your hip and legs in a ninety degree angle, and the feet directed at the roof. Flex your knees slightly and cross your ankles. Raise the hips just like you are pushing your toes in the direction of the ceiling. Use your lower ab muscles while you complete the move.
These exercise moves are certainly going to push you to work hard. If you don feel your lower abdominal muscles working as you do these exercises, then you will need to check your form because you most likely aren doing them correctly.
Some people consistently do their abs workout every day, plus they might have been performing these workouts for many years, and they still do not possess a toned stomach. Some professionals say that it is not in everyone family genes to have a flat tummy, and therefore no amount of physical exercise or abs exercise can help if that is the situation. They assert that considerably more essential than an abs workout is the total amount of calories that an individual consumes every day.
Aside from the abs exercises your daily eating routine will have an extremely significant role with your journey to obtain the hard six pack abs that you always dream of. Without the proper diet plan, it might be harder to burn all of the calories which you have consumed and that excess will make up the body fat which will cover your abs, hiding the muscle definition that you would like. In terms of getting rid of unwanted belly fat, eliminating as much salt, trans fat, and carbohydrates will be the first order of company. On the other hand, you will need to consume lots of lean meat, fish, and fresh produce. If you consistently eat a balanced diet and follow your abs workout plan, you should be able to meet your goals of achieving that washboard stomach.
2012年7月31日星期二
2012年7月30日星期一
What to Consume Before and After a Workout for Best Results
Unsure of what to consume pre and post workout? There have been many articles and some debate, however, science and experience indicate there are some common ingredients that should be included pre and post workout for the best results.
What are these magical ingredients and when should I consume them? In an effort of absolute simplicity I've broken it down into pre-workout consumption and post-workout consumption.
PRE-WORKOUT
Hydration is fundamental to maintaining good blood pressure, to increasing the effects of your workout, reducing the risk of dehydration, and reducing the strain on your kidneys and liver. There are a myriad of sports drinks, loaded with sugars, electrolytes, and other ingredients. Yet, despite all the advancements of the modern day, water remains your best source of hydration. Bored of water, add some lemon or cucumber to it. Studies show flavored water increases people's hydration levels (i.e. if it tastes better, you're more likely to drink more)
How much water should I drink and how long before my workout? If you know you're going to do intense exercise the following day, start hydrating the previous night and the morning of. A full glass of water within an hour of bed and two glasses of water when you awake is best. It's better to drink water closer to room temperature. Ice cold water is more likely to make you cramp. Two to three cups approximately three hours before a workout is ideal. Try to drink small mouthfuls of water throughout your workout routine. Drinking too much just before and while exercising can cause cramps, flush electrolytes, and cause it to slosh about in your stomach.
What foods should I eat within two hours of working out? I don't suggest eating a large meal within three hours of a heavier workout. Immediately before a workout eating a banana can help quench your hunger, without taxing your digestive system. Banana not enough? Try it with a little honey for the quick energy of the sugars. Dark honey is higher in antioxidants and can help purge some of the toxins released during cardiovascular exercise. As for the meal you eat within three hours of a workout, make it higher in protein and fibers (example: oatmeal breaks down slowly, high in fiber), drinking enough water several minutes before and after your meal to aids in digestion.
POST-WORKOUT
Just as it is important to drink water before and during a workout, it is equally important to drink some water after a workout. The water will help deliver nutrients to your muscles faster. Immediately after a workout a simple and small snack is advisable, especially if you are worried about "crashing" or are trying to gain muscle. Something as simple as an apple (or another banana) with peanut butter can give you the simple sugars and protein your body craves. This puts something in your stomach until your heart rate settles. Try not to eat a heavy meal immediately after exercising, the body needs time to recover and return to homeostasis. Wait an hour, then eat a meal. This meal should have plenty of vegetables and some protein. Don't eat until you're overly full!
PRE & POST WORKOUT SUMMARY
- Hydrate the night prior and morning of a workout day
- Eat a banana 15 min prior, 15 min after a workout, try with dark honey
- Eat an apple with peanut butter after a workout
- Eat fruit or juice fruits/vegetables, 2-3 hrs pre/post workout
There you have it, a few simple steps that have the potential to increase your performance, boost your health, and reduce your likelihood of getting sick from a strenuous workout. Good luck!
What are these magical ingredients and when should I consume them? In an effort of absolute simplicity I've broken it down into pre-workout consumption and post-workout consumption.
PRE-WORKOUT
Hydration is fundamental to maintaining good blood pressure, to increasing the effects of your workout, reducing the risk of dehydration, and reducing the strain on your kidneys and liver. There are a myriad of sports drinks, loaded with sugars, electrolytes, and other ingredients. Yet, despite all the advancements of the modern day, water remains your best source of hydration. Bored of water, add some lemon or cucumber to it. Studies show flavored water increases people's hydration levels (i.e. if it tastes better, you're more likely to drink more)
How much water should I drink and how long before my workout? If you know you're going to do intense exercise the following day, start hydrating the previous night and the morning of. A full glass of water within an hour of bed and two glasses of water when you awake is best. It's better to drink water closer to room temperature. Ice cold water is more likely to make you cramp. Two to three cups approximately three hours before a workout is ideal. Try to drink small mouthfuls of water throughout your workout routine. Drinking too much just before and while exercising can cause cramps, flush electrolytes, and cause it to slosh about in your stomach.
What foods should I eat within two hours of working out? I don't suggest eating a large meal within three hours of a heavier workout. Immediately before a workout eating a banana can help quench your hunger, without taxing your digestive system. Banana not enough? Try it with a little honey for the quick energy of the sugars. Dark honey is higher in antioxidants and can help purge some of the toxins released during cardiovascular exercise. As for the meal you eat within three hours of a workout, make it higher in protein and fibers (example: oatmeal breaks down slowly, high in fiber), drinking enough water several minutes before and after your meal to aids in digestion.
POST-WORKOUT
Just as it is important to drink water before and during a workout, it is equally important to drink some water after a workout. The water will help deliver nutrients to your muscles faster. Immediately after a workout a simple and small snack is advisable, especially if you are worried about "crashing" or are trying to gain muscle. Something as simple as an apple (or another banana) with peanut butter can give you the simple sugars and protein your body craves. This puts something in your stomach until your heart rate settles. Try not to eat a heavy meal immediately after exercising, the body needs time to recover and return to homeostasis. Wait an hour, then eat a meal. This meal should have plenty of vegetables and some protein. Don't eat until you're overly full!
PRE & POST WORKOUT SUMMARY
- Hydrate the night prior and morning of a workout day
- Eat a banana 15 min prior, 15 min after a workout, try with dark honey
- Eat an apple with peanut butter after a workout
- Eat fruit or juice fruits/vegetables, 2-3 hrs pre/post workout
There you have it, a few simple steps that have the potential to increase your performance, boost your health, and reduce your likelihood of getting sick from a strenuous workout. Good luck!
2012年7月29日星期日
2 Benefits of Fitness Workout in your own home
In this very day and age, individuals want to get and also stay fit, but all of us don't always have time for a fitness center membership. So an exercise exercise workout in your own home is the perfect response to people that are too busy regarding working out in the gym... however the dirty little key is this: There really is a method to exercise in your own home and get greater results than a fitness center workout, with no gear and in a portion from the time.
Benefit #1: Time
You certainly have a time benefit at home, therefore i won't get into too much fine detail here. You might have no journey time. No establishing kid care. But I could show you the right way to condense your exercise into a portion of "normal" workouts and obtain greater results! It will cost about a quarter-hour exercising your entire body and also achieving better results compared to routines that take often longer. Issue sounds good in order to you, then examine on....
Benefit #2: The particular System
Now, the system a person follow, your workout routine, is what can get you your outcomes or not, based on actually searching for, and if the machine is good or even not. The device I would like to speak with you about is good for toning and also sculpting your body (burning fat), in addition to building power and muscle tissue mass. It's known as isometric muscle tissue training. You are going to work out your whole body in only 10-15 minutes the day, depending on your own exercise goals. It can almost as well simple. However it works. Isometrics isolates fault the workout that is many effective, magnifies it, and also thoroughly exhausts the actual muscles. This provides you an amazing workout, amazing results, all in an immensely short quantity of time!
The science is actually solid. Isometric shrinkage is the principle which stretching (contracting) a muscle tissue ONCE willachieve exactly the same development results because exercising that muscle carefully for thirty minutes. It is very important in your body location (there is not any movement) plus the Regarding the muscle tissue contraction. The strength is vital here. And 1953, scientists called Hettinger and Mueller documented that isometric contraction workouts for 6 seconds everyday resulted in 5% power gain per week!
So, the actual benefits of any kind of fitness exercise training program at home rely on the system a person use. Time benefit is actually real. But if you act like you want the very best muscle gains and toning and sculpting, consider isometrics.
Benefit #1: Time
You certainly have a time benefit at home, therefore i won't get into too much fine detail here. You might have no journey time. No establishing kid care. But I could show you the right way to condense your exercise into a portion of "normal" workouts and obtain greater results! It will cost about a quarter-hour exercising your entire body and also achieving better results compared to routines that take often longer. Issue sounds good in order to you, then examine on....
Benefit #2: The particular System
Now, the system a person follow, your workout routine, is what can get you your outcomes or not, based on actually searching for, and if the machine is good or even not. The device I would like to speak with you about is good for toning and also sculpting your body (burning fat), in addition to building power and muscle tissue mass. It's known as isometric muscle tissue training. You are going to work out your whole body in only 10-15 minutes the day, depending on your own exercise goals. It can almost as well simple. However it works. Isometrics isolates fault the workout that is many effective, magnifies it, and also thoroughly exhausts the actual muscles. This provides you an amazing workout, amazing results, all in an immensely short quantity of time!
The science is actually solid. Isometric shrinkage is the principle which stretching (contracting) a muscle tissue ONCE willachieve exactly the same development results because exercising that muscle carefully for thirty minutes. It is very important in your body location (there is not any movement) plus the Regarding the muscle tissue contraction. The strength is vital here. And 1953, scientists called Hettinger and Mueller documented that isometric contraction workouts for 6 seconds everyday resulted in 5% power gain per week!
So, the actual benefits of any kind of fitness exercise training program at home rely on the system a person use. Time benefit is actually real. But if you act like you want the very best muscle gains and toning and sculpting, consider isometrics.
2012年7月27日星期五
Three Top rated Exercises for Bodyweight Workout
If you're seeking to make functional muscle mass, and have found it a little troublesome to come up using a bodyweight workout routine that will achieve optimal results for your body sort, then you have come towards the appropriate place.
These are several bodyweight workouts that you simply can do appropriate in your own house, saving you the time and income of having to visit a fitness center to view precisely the same results.
Also, these workouts are superb for when you're on the road and don't have any of one's workout equipment with you, but sill desire to get a little of body sculpting in. Remember that each and every of these bodyweight workout exercises must be carried out for up to two minutes, and need to adhere to 1 another in succession, in an effort to get one of the most benefit from every.
Ab Crunches. This exercise is wonderful for toning your abdominal muscles and may be accomplished promptly and easily. Just lay down flat on your back on the floor as well as your knees bent, then spot your fingers on either side of one's head. Bring your upper body up slightly, just till it is easy to feel a fair quantity of resistance, and hold for a couple of seconds, ahead of lowering yourself back down once again.
Lunge Jumps. Begin this workout by bringing one foot forward when the other goes backward. Using sudden but controlled movements, jump up and switch leg positions. This is an awesome workout for the leg muscles, too because the glutes. If you wish to make it even more tricky, then attempt following holding small weights as you do this physical exercise, in an effort to perform out your upper body simultaneously.
Shadow Box. Although there isn't any set approach for carrying out this bodyweight workout exercise, it is a good strategy to be creative and perform out a number of muscle groups although involving cardio coaching. Simply throw some jabs and and punches in to the air as you bounce about on the balls of one's feet.
Make sure to keep your motions controlled, and make your movements rapid. To produce it a little far more advantageous, contain some kicks within the mix or try holding bottles or cans as your workout. This workout gives you the potential to perform several muscles all through the body.
These top rated workouts for a bodyweight workout will assist to make functional muscle and boost your muscle tone, even though burning calories. It is vital to help keep in mind, on the other hand, that you listen for your body, and only push it so far, so as to steer clear of muscle strain or injury. Keep away from working out too intensely or too usually, as both of these aspects can result in workout burnout.
These are several bodyweight workouts that you simply can do appropriate in your own house, saving you the time and income of having to visit a fitness center to view precisely the same results.
Also, these workouts are superb for when you're on the road and don't have any of one's workout equipment with you, but sill desire to get a little of body sculpting in. Remember that each and every of these bodyweight workout exercises must be carried out for up to two minutes, and need to adhere to 1 another in succession, in an effort to get one of the most benefit from every.
Ab Crunches. This exercise is wonderful for toning your abdominal muscles and may be accomplished promptly and easily. Just lay down flat on your back on the floor as well as your knees bent, then spot your fingers on either side of one's head. Bring your upper body up slightly, just till it is easy to feel a fair quantity of resistance, and hold for a couple of seconds, ahead of lowering yourself back down once again.
Lunge Jumps. Begin this workout by bringing one foot forward when the other goes backward. Using sudden but controlled movements, jump up and switch leg positions. This is an awesome workout for the leg muscles, too because the glutes. If you wish to make it even more tricky, then attempt following holding small weights as you do this physical exercise, in an effort to perform out your upper body simultaneously.
Shadow Box. Although there isn't any set approach for carrying out this bodyweight workout exercise, it is a good strategy to be creative and perform out a number of muscle groups although involving cardio coaching. Simply throw some jabs and and punches in to the air as you bounce about on the balls of one's feet.
Make sure to keep your motions controlled, and make your movements rapid. To produce it a little far more advantageous, contain some kicks within the mix or try holding bottles or cans as your workout. This workout gives you the potential to perform several muscles all through the body.
These top rated workouts for a bodyweight workout will assist to make functional muscle and boost your muscle tone, even though burning calories. It is vital to help keep in mind, on the other hand, that you listen for your body, and only push it so far, so as to steer clear of muscle strain or injury. Keep away from working out too intensely or too usually, as both of these aspects can result in workout burnout.
2012年7月26日星期四
The Best Workout DVDs to Keep You Motivated
It's hard enough to juggle your busy lifestyle. With family, work, school, chores, meals, and finding time for sanity, there isn't much wiggle room. Throw exercise into the mix and it will most likely be set aside. The tasks you're juggling are usually necessities; working out seems to be a type of chore or luxury for the rich and famous. You just can't keep up with the Kardashians. However, exercise should be as imperative as any of your other responsibilities. Working out strengthens you to get through all of those other activities, and most importantly, to live a longer, fitter, healthier life. Clearly your home exercise needs to be fun and motivating. Selecting the best workout DVD's for your needs is imperative. Let's go over a few of the basics.
Select Exciting Trainers The best workout DVDs should always include a trainer that motivates you to be your best, not angers you until you throw a weight at the TV. A trainer's credentials are very important, as your results and safety are at stake. Trainers should have an impressive body of work that rivals their real body. Make sure you do your homework so that you're getting an accredited instructor, and not just a salesman. Beyond that, a trainer should be someone who doesn't intimidate or stress you out. They should be fun and encouraging. You should always feels like your trainer is working one-on-one with you, even if it's through a television screen. If they meet these criteria, then they have a better chance at getting you to tune in often.
Make Sure it's Easy to Do in Your Home Your motivation to workout will dramatically decrease if you find that you're constantly bumping into your own wall, or having to place acrobatic bands on the ceiling; not mention equipment that is complicated and difficult to store. No thank you. Your workout routine should be easily adaptable to your home environment. Having to bring in bulky equipment or needing a ton of space to do a workout is something more suited to a gym. Your routine and equipment should try to fit you, not the other way around.
Choose DVDs that Mix It Up Doesn't the thought of trying a Salsa dance routine one day and a yoga session the next sound more appealing than staring at the wall on your stationary bike to nowhere every day? The best workout DVDs implement frequent routine changeups. Changes keep you motivated to continue. Research has shown that people who stick with the same routine everyday typically burnout and quit. You know the story, you were excited about your new yoga DVD last week, but this week, you can't seem to choose it over just about anything else, including that cabinet you were meaning to clean out two years ago. Do something fun, motivating and healthy for yourself: mix it up. New routines will have you putting exercise high on your priority list.
The bottom line: if you're excited about your program, then your brain will start to send signals to the rest of your body. What will it say? We like this, let's do more. If your workout DVD can do that for you and provide the motivation to change, then you've chosen wisely.
Select Exciting Trainers The best workout DVDs should always include a trainer that motivates you to be your best, not angers you until you throw a weight at the TV. A trainer's credentials are very important, as your results and safety are at stake. Trainers should have an impressive body of work that rivals their real body. Make sure you do your homework so that you're getting an accredited instructor, and not just a salesman. Beyond that, a trainer should be someone who doesn't intimidate or stress you out. They should be fun and encouraging. You should always feels like your trainer is working one-on-one with you, even if it's through a television screen. If they meet these criteria, then they have a better chance at getting you to tune in often.
Make Sure it's Easy to Do in Your Home Your motivation to workout will dramatically decrease if you find that you're constantly bumping into your own wall, or having to place acrobatic bands on the ceiling; not mention equipment that is complicated and difficult to store. No thank you. Your workout routine should be easily adaptable to your home environment. Having to bring in bulky equipment or needing a ton of space to do a workout is something more suited to a gym. Your routine and equipment should try to fit you, not the other way around.
Choose DVDs that Mix It Up Doesn't the thought of trying a Salsa dance routine one day and a yoga session the next sound more appealing than staring at the wall on your stationary bike to nowhere every day? The best workout DVDs implement frequent routine changeups. Changes keep you motivated to continue. Research has shown that people who stick with the same routine everyday typically burnout and quit. You know the story, you were excited about your new yoga DVD last week, but this week, you can't seem to choose it over just about anything else, including that cabinet you were meaning to clean out two years ago. Do something fun, motivating and healthy for yourself: mix it up. New routines will have you putting exercise high on your priority list.
The bottom line: if you're excited about your program, then your brain will start to send signals to the rest of your body. What will it say? We like this, let's do more. If your workout DVD can do that for you and provide the motivation to change, then you've chosen wisely.
2012年7月25日星期三
Fitness and Fun: Bicycling's Best Kept Secret
Have you ever noticed that you don’t see bicycles advertised on television?
You’ll see ads for health clubs, home fitness equipment, and workout programs, but you won’t see a single commercial touting bicycling as a form of fitness. Late night and early weekend hours are filled with infomercials making dubious claims about every 10-minute workout and slider/strider/glider/rider you’ve never heard of, but you won’t hear a single word about bikes.
Why is this?
Personally, I think it’s a conspiracy. While I have no proof (which makes me no less credible than any other conspiracy theorist), I have a strong suspicion the bike industry wants you to try the latest fitness fad. They’re just waiting for you to discover firsthand that it's next to impossible to attain a professional fitness model’s physique with machine-assisted sit-ups or jumping up and down in front of your TV for ten minutes a day…
It’s a calculated risk on the industry’s part, to be sure.
You may become so disheartened by the spent-the-money-tried-it-and-it-didn’t-work cycle that you may give up on exercise completely. Or you may not have any money left in your budget to buy a bike (which is a little more expensive than three easy payments of $39.99). You may come to the realization that following a rigid nutrition plan and mustering the daily motivation and self-discipline to achieve the implied results are just too stressful to warrant the effort. You may even begin to believe that exercise is ineffective and fitness products are just a gimmick.
Meanwhile, that one truly effective, easy-to-operate, and fun-to-use piece of exercise equipment hangs in your garage, is covered with dust in your parents' basement, or is just waiting for a test ride at your local bike shop.
If you take a minute to think about it, there probably was a time in your life when you were more physically fit and you didn't have to schedule time for dedicated exercise. Maybe you played organized sports. Maybe you played outside with your friends and siblings. Or maybe you just rode your bike everywhere you needed to go.
That's the beauty of a bike, every time you ride it you're exercising!
Whether you're riding at a leisurely pace with your kids, taking a 10-minute trip to the library, heading out for an afternoon on a regional rail trail, or competing in a triathlon - each time you hop on the saddle you're starting a workout. Easy workouts burn body fat for fuel. Intense workouts strengthen your heart, lungs, and legs while still burning body fat. How many calories you expend, how much fat you burn, and how much stronger you get is a function of how hard you ride and how long you go.
And you get to do all of this outside in the fresh air!
You can't smell blooming wildflowers running on a treadmill at the Y. You can't see a family of deer grazing in a meadow dancing in your basement. You can't squeak in your daily cardio workout as you drive your car home from work.
There is a reason that the basic form of the bicycle hasn't changed since the safety bicycle emerged in 1885; it works. The saddle and handlebar suspend your upper body weight while each pedal prevents your toe, heel, ankle, shin, and knee from absorbing any impact with the ground. Effectively, you are running on the pedals. With gears to increase or decrease resistance from the wind, hills, and uneven surfaces, you can go farther and faster on a bike than you can on your own two feet.
A bicycle gives you complete control over your workout.
As far as achieving the ripped physique of a professional fitness model, that won't happen by bicycling, either. But that "look" isn't the definition of fitness - just the perception of fitness we've been sold by the fitness industry. You don't have to look buff to be fit and you shouldn't have to work out in an intensive manner to reclaim your personal health.
You just need to get out there and move. What better way to move than on a bicycle?
As National Bike Month moves forward, use this opportunity to start riding your bike for fitness. Ride with your kids on Bike to School Day this Wednesday. Ride to honor those who can no longer ride next Wednesday during the Ride of Silence. Ride to work on Bike To Work Day, Friday the 18th, if you can't ride the entire Bike to Work Week that begins next Monday.
And if you already ride, use this month to introduce or re-introduce family and friends to bicycling (after you sign up for the National Bike Challenge, of course).
With no TV commercials, the bike industry is counting on our word of mouth. Let's share cycling before someone gets the crazy idea to put Chuck Norris and Christie Brinkley in a bicycling infomercial...
You’ll see ads for health clubs, home fitness equipment, and workout programs, but you won’t see a single commercial touting bicycling as a form of fitness. Late night and early weekend hours are filled with infomercials making dubious claims about every 10-minute workout and slider/strider/glider/rider you’ve never heard of, but you won’t hear a single word about bikes.
Why is this?
Personally, I think it’s a conspiracy. While I have no proof (which makes me no less credible than any other conspiracy theorist), I have a strong suspicion the bike industry wants you to try the latest fitness fad. They’re just waiting for you to discover firsthand that it's next to impossible to attain a professional fitness model’s physique with machine-assisted sit-ups or jumping up and down in front of your TV for ten minutes a day…
It’s a calculated risk on the industry’s part, to be sure.
You may become so disheartened by the spent-the-money-tried-it-and-it-didn’t-work cycle that you may give up on exercise completely. Or you may not have any money left in your budget to buy a bike (which is a little more expensive than three easy payments of $39.99). You may come to the realization that following a rigid nutrition plan and mustering the daily motivation and self-discipline to achieve the implied results are just too stressful to warrant the effort. You may even begin to believe that exercise is ineffective and fitness products are just a gimmick.
Meanwhile, that one truly effective, easy-to-operate, and fun-to-use piece of exercise equipment hangs in your garage, is covered with dust in your parents' basement, or is just waiting for a test ride at your local bike shop.
If you take a minute to think about it, there probably was a time in your life when you were more physically fit and you didn't have to schedule time for dedicated exercise. Maybe you played organized sports. Maybe you played outside with your friends and siblings. Or maybe you just rode your bike everywhere you needed to go.
That's the beauty of a bike, every time you ride it you're exercising!
Whether you're riding at a leisurely pace with your kids, taking a 10-minute trip to the library, heading out for an afternoon on a regional rail trail, or competing in a triathlon - each time you hop on the saddle you're starting a workout. Easy workouts burn body fat for fuel. Intense workouts strengthen your heart, lungs, and legs while still burning body fat. How many calories you expend, how much fat you burn, and how much stronger you get is a function of how hard you ride and how long you go.
And you get to do all of this outside in the fresh air!
You can't smell blooming wildflowers running on a treadmill at the Y. You can't see a family of deer grazing in a meadow dancing in your basement. You can't squeak in your daily cardio workout as you drive your car home from work.
There is a reason that the basic form of the bicycle hasn't changed since the safety bicycle emerged in 1885; it works. The saddle and handlebar suspend your upper body weight while each pedal prevents your toe, heel, ankle, shin, and knee from absorbing any impact with the ground. Effectively, you are running on the pedals. With gears to increase or decrease resistance from the wind, hills, and uneven surfaces, you can go farther and faster on a bike than you can on your own two feet.
A bicycle gives you complete control over your workout.
As far as achieving the ripped physique of a professional fitness model, that won't happen by bicycling, either. But that "look" isn't the definition of fitness - just the perception of fitness we've been sold by the fitness industry. You don't have to look buff to be fit and you shouldn't have to work out in an intensive manner to reclaim your personal health.
You just need to get out there and move. What better way to move than on a bicycle?
As National Bike Month moves forward, use this opportunity to start riding your bike for fitness. Ride with your kids on Bike to School Day this Wednesday. Ride to honor those who can no longer ride next Wednesday during the Ride of Silence. Ride to work on Bike To Work Day, Friday the 18th, if you can't ride the entire Bike to Work Week that begins next Monday.
And if you already ride, use this month to introduce or re-introduce family and friends to bicycling (after you sign up for the National Bike Challenge, of course).
With no TV commercials, the bike industry is counting on our word of mouth. Let's share cycling before someone gets the crazy idea to put Chuck Norris and Christie Brinkley in a bicycling infomercial...
2012年7月24日星期二
The F Word (Fitness): Fitting in Fitness
What is your favorite excuse for not getting in a workout? For a lot of people, it’s time. Lack of time. We’re so busy — how could we possibly find time to squeeze in a run or make time to hit the gym?! We forget how important exercise is, especially when we are busy. Being short on time often leads to stress. Being busy or stressed can lead to making poor choices in other areas- grabbing a quick dinner from a drive-thru, not sleeping enough, drinking too much- all this plus no exercise equals disaster for your physical and mental health. Not only is exercise an excellent stress reliever, overall you’ll feel better and sleep better. So just do it. No excuses.
‘But how do I fit it in?’ you ask. I have a few suggestions to sneak in exercise even when you are short on time.
Get up earlier. Sounds simple, right? It is. As little as 30-60 minutes is enough. Go for a walk, do an exercise DVD at home, buy some dumbbells, etc. Possibilities are endless here.
Walk or bike to work. Not an option for everyone, but if it works for you, do it.
Take the stairs instead of the elevator.
Instead of grabbing that candy bar and soda for your afternoon pick-me-up, take a 10 or 15 minute walk. You will feel better and won’t crash after the temporary sugar high.
Make your chores count. Vigorous cleaning or yard work- work hard enough to get your heart rate up for at least 30-60 minutes.
Go outside and play!!! Seriously- chase the kids around the yard, play basketball, walk the dog.
You get the idea. Just get moving!
‘But how do I fit it in?’ you ask. I have a few suggestions to sneak in exercise even when you are short on time.
Get up earlier. Sounds simple, right? It is. As little as 30-60 minutes is enough. Go for a walk, do an exercise DVD at home, buy some dumbbells, etc. Possibilities are endless here.
Walk or bike to work. Not an option for everyone, but if it works for you, do it.
Take the stairs instead of the elevator.
Instead of grabbing that candy bar and soda for your afternoon pick-me-up, take a 10 or 15 minute walk. You will feel better and won’t crash after the temporary sugar high.
Make your chores count. Vigorous cleaning or yard work- work hard enough to get your heart rate up for at least 30-60 minutes.
Go outside and play!!! Seriously- chase the kids around the yard, play basketball, walk the dog.
You get the idea. Just get moving!
2012年7月23日星期一
Use Brooklyn Decker’s Fat-Burning Secrets to Get in Shape for Summer
Actress and former Sports Illustrated cover model Brooklyn Decker has to be in swimsuit shape year round, but most of us only start to think bikini when the weather starts heating up. You can use Decker’s fat-burning secrets to shape up fast and feel confident on the beach this summer.
Decker has always been very vocal about her health and fitness, admitting that while she is blessed with good genes, she really has to work to keep her body in top form. Busy just like any Hollywood actress, Decker fits in dancing, running, and kayaking as exercise. Married to tennis star Andy Roddick, Decker has an athlete’s mentality, focusing on how strong she feels as opposed to how thin she looks.
“She is very coordinated and likes to push,” says her trainer Jade Alexis, who also worked with Decker to produce a workout DVD for Elle Magazine. ”Brooklyn works hard and has fun while she’s at it.”
How can we learn from Decker’s routine? Alexis reveals that the secret to a strong, lean and feminine physique starts with a balanced, healthy diet.
“I’m not a fan of diets, so I encourage people to practice eating habits that can be maintained,” she says. “In an effort to lose weight, one might consider eating vegetarian or a vegan-based diet. Portion control is key. To maintain weight, it’s important to be consistent and don’t overeat.”
As for workouts, Alexis recommends a mix of cardio and strength training for the perfect combination. “Cardio will keep you lean,” Alexis advises, “[and] strength training will keep you strong and toned.”
Brooklyn Decker’s Fat-Burning Cardio Workout
To really burn fat, combine strength training and cardio together. The cardio will keep your heart rate up and burn major calories while the strength traning moves will build strong lean muscle in less time.
Decker has always been very vocal about her health and fitness, admitting that while she is blessed with good genes, she really has to work to keep her body in top form. Busy just like any Hollywood actress, Decker fits in dancing, running, and kayaking as exercise. Married to tennis star Andy Roddick, Decker has an athlete’s mentality, focusing on how strong she feels as opposed to how thin she looks.
“She is very coordinated and likes to push,” says her trainer Jade Alexis, who also worked with Decker to produce a workout DVD for Elle Magazine. ”Brooklyn works hard and has fun while she’s at it.”
How can we learn from Decker’s routine? Alexis reveals that the secret to a strong, lean and feminine physique starts with a balanced, healthy diet.
“I’m not a fan of diets, so I encourage people to practice eating habits that can be maintained,” she says. “In an effort to lose weight, one might consider eating vegetarian or a vegan-based diet. Portion control is key. To maintain weight, it’s important to be consistent and don’t overeat.”
As for workouts, Alexis recommends a mix of cardio and strength training for the perfect combination. “Cardio will keep you lean,” Alexis advises, “[and] strength training will keep you strong and toned.”
Brooklyn Decker’s Fat-Burning Cardio Workout
To really burn fat, combine strength training and cardio together. The cardio will keep your heart rate up and burn major calories while the strength traning moves will build strong lean muscle in less time.
2012年7月17日星期二
Quick Workouts When You Are Short on Time
Many people use the excuse that they don't have time to workout, so they don't do anything at all. It is better to get in quick workouts than to not exercise at all. Better yet, finding quick and efficient workouts can have the same effect that longer programs may have on your body. Here are some great ideas for quick workouts when you are short on time.
10 Minute Trainer by Tony Horton
The 10 Minute Trainer workout DVDs from Tony Horton are an excellent way to get in a quick and very efficient workout. You can get a total body workout in only 10 minutes. Tony Horton uses the Super Stacking Technique to get in the most efficient workout in only 10 minutes. The 10 Minute Trainer program involves 8 different workouts that will all work together to help you slim your body and get it tight and toned. Just some of the quick workouts that you will get with 10 Minute Trainer are cardio fitness, lower body, yoga, total body fitness, and upper body. For the days that you have some more time, try 2-3 of the routines for an even more intense full body workout that is still only 20-30 minutes long.
Jumping Rope
Jump rope for only 10-15 minutes and you will feel the effects of it on your body. Rope jumping is a full body exercise that also involves cardio. Continuously jumping up and down while swinging the rope around may seem easy, but it can really give your body an efficient workout. Quick workouts like jumping rope can easily be done in the privacy of your own home in anywhere from 10-15 minutes. Best of all, you only need a jump rope to get started.
Circuit Training
Circuit training is a great way to get in your weight training exercises along with a cardio workout. Circuit training involves performing different exercises such as squats and push-ups without taking a long break in between them. With circuit training your breaks in between exercises should only be 5 seconds long. If you have to take a longer break, then you should be sure to walk around and keep moving and keep the break to only 15-20 seconds. Circuit training is a great way to tone muscles while getting an excellent cardio workout for your body. Adding weighted exercises helps to increase the fat burning power of circuit training. These quick workouts can be done in less than 30 minutes if you plan them properly.
There are no more excuses when it comes to exercise and not having enough time. Workouts such as 10 Minute Trainer can be done in as little as 10-15 minutes and provide you with an efficient, total body workout.
10 Minute Trainer by Tony Horton
The 10 Minute Trainer workout DVDs from Tony Horton are an excellent way to get in a quick and very efficient workout. You can get a total body workout in only 10 minutes. Tony Horton uses the Super Stacking Technique to get in the most efficient workout in only 10 minutes. The 10 Minute Trainer program involves 8 different workouts that will all work together to help you slim your body and get it tight and toned. Just some of the quick workouts that you will get with 10 Minute Trainer are cardio fitness, lower body, yoga, total body fitness, and upper body. For the days that you have some more time, try 2-3 of the routines for an even more intense full body workout that is still only 20-30 minutes long.
Jumping Rope
Jump rope for only 10-15 minutes and you will feel the effects of it on your body. Rope jumping is a full body exercise that also involves cardio. Continuously jumping up and down while swinging the rope around may seem easy, but it can really give your body an efficient workout. Quick workouts like jumping rope can easily be done in the privacy of your own home in anywhere from 10-15 minutes. Best of all, you only need a jump rope to get started.
Circuit Training
Circuit training is a great way to get in your weight training exercises along with a cardio workout. Circuit training involves performing different exercises such as squats and push-ups without taking a long break in between them. With circuit training your breaks in between exercises should only be 5 seconds long. If you have to take a longer break, then you should be sure to walk around and keep moving and keep the break to only 15-20 seconds. Circuit training is a great way to tone muscles while getting an excellent cardio workout for your body. Adding weighted exercises helps to increase the fat burning power of circuit training. These quick workouts can be done in less than 30 minutes if you plan them properly.
There are no more excuses when it comes to exercise and not having enough time. Workouts such as 10 Minute Trainer can be done in as little as 10-15 minutes and provide you with an efficient, total body workout.
2012年7月16日星期一
Drink Water Everyday For Staying Fit and Healthy With These Reasons
Water is a molecule that makes up more than %70 of Earth and it also makes up more than %80 of our bodies. Hence water is perhaps just as important as oxygen in our lives. Without water, the life on Earth would dissipate in a matter of few days. Hence, it is important to understand the value of water in our daily lives. Unfortunately, many people don't drink the required amount of water every day.
Many physicians and medical researchers suggest that you should drink between 6 to 8 glasses every day (about 1.5 to 2 liters every day). You can take this as pure water or you can get it through other liquids such as coffee or tea. Here are some reasons why drinking water can be beneficial to your body in order to stay healthy and fit.
Most importantly, water is very important for our bodies because it is a catalyst for many physiological and chemical processes that takes place. Hence, it is vital for water to be present in sufficient amounts in our bodies as our tissues and organs depend on it. Much medical research suggests that people who are dehydrated are in danger of having their immune systems suppressed.
Water is very important for the detoxification of toxins and free radicals from your body. Since almost all chemical compounds present in your body is water soluble, this allows all the toxins accumulated to be disposed easily and daily. This means that unless you intake the required amount of 6 to 8 glasses per day, then you are in danger of having unnecessary toxins in getting deposited inside your body.
Water also helps our bodies to feel sated against hunger. In most of the cases, when your body feels hungry, actually it is thirsty. Thus this means that you should drink enough water every day for the proper regulation of your hunger processes. In fact, many people who drink less than the required amount may be in danger of becoming over weight.
Water also contains many water soluble nutrients and minerals that are very important to your body. Hence, by drinking water, you receive your daily dose of essential minerals and nutrients. Of course, not all water is the same in richness of its ingredients, so you should prefer special drinking water versus the tap water that is available through your local city.
Many physicians and medical researchers suggest that you should drink between 6 to 8 glasses every day (about 1.5 to 2 liters every day). You can take this as pure water or you can get it through other liquids such as coffee or tea. Here are some reasons why drinking water can be beneficial to your body in order to stay healthy and fit.
Most importantly, water is very important for our bodies because it is a catalyst for many physiological and chemical processes that takes place. Hence, it is vital for water to be present in sufficient amounts in our bodies as our tissues and organs depend on it. Much medical research suggests that people who are dehydrated are in danger of having their immune systems suppressed.
Water is very important for the detoxification of toxins and free radicals from your body. Since almost all chemical compounds present in your body is water soluble, this allows all the toxins accumulated to be disposed easily and daily. This means that unless you intake the required amount of 6 to 8 glasses per day, then you are in danger of having unnecessary toxins in getting deposited inside your body.
Water also helps our bodies to feel sated against hunger. In most of the cases, when your body feels hungry, actually it is thirsty. Thus this means that you should drink enough water every day for the proper regulation of your hunger processes. In fact, many people who drink less than the required amount may be in danger of becoming over weight.
Water also contains many water soluble nutrients and minerals that are very important to your body. Hence, by drinking water, you receive your daily dose of essential minerals and nutrients. Of course, not all water is the same in richness of its ingredients, so you should prefer special drinking water versus the tap water that is available through your local city.
2012年7月15日星期日
Diet Tips to Lose Weight
I usually start my diet tips with "drink more water" because I consider this to be the number one tip not only for the weight loss but also for the maintenance of your ideal weight, detoxification of the body and good health in general.
In this article I want to provide you with other important aspects.
1. Liquids you drink daily contribute to your caloric intake. Very often people don't count the calories of liquids they take daily however these uncounted calories can be substantial. For example 8 fl oz of coca-cola is 105 calories. If you drink 3-4 cans a day this can add up to over 400 calories!
These calories come from sugar that has detrimental effects on the body and is the cause of numerous diseases. Some of them are allergies, candida, eating disorders, cardiovascular disease, high blood pressure, kidney stones and failure, learning disabilities, irritable bowel syndrome, depression.
Diet drinks, on the other hand, contain artificial sweeteners such as aspartame that is not a healthy product. Weight gain is among numerous side effects associated with the consumption of aspartame. So diet drinks actually cause weight gain!
Replace all the carbonated, sweetened drinks you take daily with water to decrease your daily caloric intake, improve your health and lose weight.
Dilute fruit juices with water to decrease the intake of natural sugars that fruits contain. (Even though I didn't mean to mention drinking more water as a tip, it still came out!)
2. Substitute the sugar you consume with stevia. This is a natural sweetener that comes from the leaves of a herb called Stevia Rebaudiana that grows in South America. It is much sweeter than sugar and has no calories. If you want to use it as a sugar substitute, use the conversion tables available on the Internet. Sweetness of one cup of sugar, for example is equivalent to the sweetness of 1 teaspoon of Stevia powder.
Use these two tips in your daily diet to decrease your caloric intake, consume healthy foods and lose weight.
In this article I want to provide you with other important aspects.
1. Liquids you drink daily contribute to your caloric intake. Very often people don't count the calories of liquids they take daily however these uncounted calories can be substantial. For example 8 fl oz of coca-cola is 105 calories. If you drink 3-4 cans a day this can add up to over 400 calories!
These calories come from sugar that has detrimental effects on the body and is the cause of numerous diseases. Some of them are allergies, candida, eating disorders, cardiovascular disease, high blood pressure, kidney stones and failure, learning disabilities, irritable bowel syndrome, depression.
Diet drinks, on the other hand, contain artificial sweeteners such as aspartame that is not a healthy product. Weight gain is among numerous side effects associated with the consumption of aspartame. So diet drinks actually cause weight gain!
Replace all the carbonated, sweetened drinks you take daily with water to decrease your daily caloric intake, improve your health and lose weight.
Dilute fruit juices with water to decrease the intake of natural sugars that fruits contain. (Even though I didn't mean to mention drinking more water as a tip, it still came out!)
2. Substitute the sugar you consume with stevia. This is a natural sweetener that comes from the leaves of a herb called Stevia Rebaudiana that grows in South America. It is much sweeter than sugar and has no calories. If you want to use it as a sugar substitute, use the conversion tables available on the Internet. Sweetness of one cup of sugar, for example is equivalent to the sweetness of 1 teaspoon of Stevia powder.
Use these two tips in your daily diet to decrease your caloric intake, consume healthy foods and lose weight.
2012年7月13日星期五
Turbo Fire Review - Is Chalene Johnson's New Workout A Fad Or Can It Actually Burn 9X More Calories?
How many times have you heard a workout program claim that it's going to help you burn fat like it's going out of style only to discover that the only thing it burned was your cash?
I mean, seriously! We have all fell prey to great looking products on TV that claim to be the end of our weight loss frustrations but in reality they are nothing but garbage with great marketing teams behind it. No wonder why we don't trust it very much when we hear about a new trainer or diet that claims to help people loose weight. Wouldn't you agree?
Fortunately, Chalene Johnson's new program Turbo Fire is very good! This program promises to help you burn 9 times more calories than regular cardio. Let me explain how this is possible: with regular cardio you burn a specific amount of calories while you are working out, but the calorie burn stops when you are finished. Not so with Turbo Fire. But, why not?
The reason is simple: this workout is based on high intensity interval training or HIIT. Which she actually calls "hits". Interval training has been scientifically proven to keep burning calories up to 48 hours after you have stopped working out in what is called after burn effect. But I know you don't care about the science, you just want to know what to expect, right?
Well, Turbo Fire is a super fun way to work out. She pushes you very hard for a short amount of time and then follow that with a short break. The moves are based on kick boxing moves, dance moves and other full body moves to really engage your muscles to help them burn the most calories while getting lean and toned. Also, the music in these workouts is really pumping and driving you to give it your all. Just think about Rocky and how that music always gets people pumped, whether you like boxing or not, we all feel really great when we hear it and we feel invincible. It is the same with the music in Turbo Fire.
I mean, seriously! We have all fell prey to great looking products on TV that claim to be the end of our weight loss frustrations but in reality they are nothing but garbage with great marketing teams behind it. No wonder why we don't trust it very much when we hear about a new trainer or diet that claims to help people loose weight. Wouldn't you agree?
Fortunately, Chalene Johnson's new program Turbo Fire is very good! This program promises to help you burn 9 times more calories than regular cardio. Let me explain how this is possible: with regular cardio you burn a specific amount of calories while you are working out, but the calorie burn stops when you are finished. Not so with Turbo Fire. But, why not?
The reason is simple: this workout is based on high intensity interval training or HIIT. Which she actually calls "hits". Interval training has been scientifically proven to keep burning calories up to 48 hours after you have stopped working out in what is called after burn effect. But I know you don't care about the science, you just want to know what to expect, right?
Well, Turbo Fire is a super fun way to work out. She pushes you very hard for a short amount of time and then follow that with a short break. The moves are based on kick boxing moves, dance moves and other full body moves to really engage your muscles to help them burn the most calories while getting lean and toned. Also, the music in these workouts is really pumping and driving you to give it your all. Just think about Rocky and how that music always gets people pumped, whether you like boxing or not, we all feel really great when we hear it and we feel invincible. It is the same with the music in Turbo Fire.
2012年7月11日星期三
How to Get Rid of Cellulite Quickly - Guaranteed Advice for Beautiful Hips and Thighs
The image of that super sexy model on the cover every time we read the latest issue of Cosmo magazine is enough to give us a complex. We girls can only sigh as we wonder why we can't ever look as perfect. In that skimpy bikini, she is a vision: all the perfect curves, not a shred of fat, and absolutely no traces of cellulite.
We mere mortals can take solace in the knowledge that the power of airbrushing can certainly do wonders to that picture. But this doesn't remove the harsh reality that our flabby arms look like chicken wings and our butts and thighs have the look of crumpled cottage cheese. Not only do those models on magazine covers (even if they're airbrushed) remind us of our lowly appearance, looking at our unsightly cellulite deposits is enough to drive us to depression.
Cellulite is nothing more than fat cells that have grown to such an extent that they have pushed through the connective tissues of the skin, thus giving it that infamous dimpled "cottage cheese" or "orange peel" look. Like any form of excess fat, this is caused by too many donuts, French fries, hotdogs, quarter pound burgers, soft drinks, sugary sweets, a highly-sedentary lifestyle, and stress. And because this seems to be the way of life these days, it is no wonder that more and more women are experiencing self-esteem issues due to cellulite.
While getting rid of any fat, cellulite included, can be a tough call (particularly if it has been lodged there for a long period of time), this does not mean it can't be removed. You don't have to go through extreme surgical procedures or purchase expensive creams to melt cellulite away. There is no magic pill for weight loss. If someone tells you otherwise, then be on guard.
There are practices, however, that any determined girl can do that have been proven to get rid of cellulite. Take note, however, that these do not promise overnight cures -- no such thing exists. These take hard work, focus and willpower. If you view these practices as a lifestyle rather than a one-shot deal, you'll not only get rid of cellulite, you'll put it away for life.
1. Mind what you eat and drink. Our cellulite problem most often starts here. Junk food, fast food, soda, alcohol, processed foods, too many fatty meats, too much sugar -- all of these contribute to the deposition of fat in our bodies. If you're serious about getting rid of cellulite, you've got to cut back on these things and ensure that fruits and vegetables are in abundance in your diet. Get hydrated by drinking 8 to 10 glasses of water a day.
2. Keep moving. No amount of dieting will ever get rid of cellulite if you don't exercise. Only by breaking a sweat can you make your muscles firm and toned, and consequently make the cellulite less visible. Ride a bike, stretch, do yoga, Pilates, swim, dance, play Frisbee, walk -- all of these activities will certainly go a long way towards getting rid of that fat.
3. Live healthy. Manage your stress. Meditate. Treat cigarettes and alcohol like the plague and excessive partying like a scourge. If you're serious about getting rid of cellulite, you're going to have to avoid these toxins that poison your body and contribute to the formation of cellulite.
We mere mortals can take solace in the knowledge that the power of airbrushing can certainly do wonders to that picture. But this doesn't remove the harsh reality that our flabby arms look like chicken wings and our butts and thighs have the look of crumpled cottage cheese. Not only do those models on magazine covers (even if they're airbrushed) remind us of our lowly appearance, looking at our unsightly cellulite deposits is enough to drive us to depression.
Cellulite is nothing more than fat cells that have grown to such an extent that they have pushed through the connective tissues of the skin, thus giving it that infamous dimpled "cottage cheese" or "orange peel" look. Like any form of excess fat, this is caused by too many donuts, French fries, hotdogs, quarter pound burgers, soft drinks, sugary sweets, a highly-sedentary lifestyle, and stress. And because this seems to be the way of life these days, it is no wonder that more and more women are experiencing self-esteem issues due to cellulite.
While getting rid of any fat, cellulite included, can be a tough call (particularly if it has been lodged there for a long period of time), this does not mean it can't be removed. You don't have to go through extreme surgical procedures or purchase expensive creams to melt cellulite away. There is no magic pill for weight loss. If someone tells you otherwise, then be on guard.
There are practices, however, that any determined girl can do that have been proven to get rid of cellulite. Take note, however, that these do not promise overnight cures -- no such thing exists. These take hard work, focus and willpower. If you view these practices as a lifestyle rather than a one-shot deal, you'll not only get rid of cellulite, you'll put it away for life.
1. Mind what you eat and drink. Our cellulite problem most often starts here. Junk food, fast food, soda, alcohol, processed foods, too many fatty meats, too much sugar -- all of these contribute to the deposition of fat in our bodies. If you're serious about getting rid of cellulite, you've got to cut back on these things and ensure that fruits and vegetables are in abundance in your diet. Get hydrated by drinking 8 to 10 glasses of water a day.
2. Keep moving. No amount of dieting will ever get rid of cellulite if you don't exercise. Only by breaking a sweat can you make your muscles firm and toned, and consequently make the cellulite less visible. Ride a bike, stretch, do yoga, Pilates, swim, dance, play Frisbee, walk -- all of these activities will certainly go a long way towards getting rid of that fat.
3. Live healthy. Manage your stress. Meditate. Treat cigarettes and alcohol like the plague and excessive partying like a scourge. If you're serious about getting rid of cellulite, you're going to have to avoid these toxins that poison your body and contribute to the formation of cellulite.
2012年7月10日星期二
Butt Exercises - Is Having a Nice Butt Something You Are Blessed With?
I used to think that having a nice butt was just something you were blessed with. Sort of a either have it or you don't type of deal. That was until I found out about the Brazil butt lift. Your derriere is made up of 3 major muscles: gluteus maximus, gluteus medius, and gluteus minimus. The Brazil Butt Lift is a method designed to target all these areas in the most effective way possible. It uses Brazilian dance, cardio, and lower-body sculpting moves to firm up or lift you buttocks.
The butt, hip, and thigh area is the fat accumulating problem area for most women. But there are many every day exercises you can do to help keep fat at bay. Activities such as:
Walking
Biking
Running
Taking the stairs instead of the elevator
These are just a few ways you can help firm up your hips, thighs, and butt without putting in a ton of effort. But if you want dramatic results you may have to step it up a notch.
The best butt exercises are squats, lunges, and step ups. For squats stand feet hip-width apart and bend the knees making sure they stay behind the toes. You want to imagine you're about to sit in a chair sticking your butt out behind you, but keep torso upright and contracted. Push into your heels to come back up.
Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.
Step ups are great for the glutes. For step ups just place one foot on a platform or step and push through the heel to lift the body up. One thing to remember is to do these exercises slow and controlled.
Not only will you work the muscles more effectively (i.e. getting faster results) but there's less likely an injury will occur. Once you have mastered these exercises you can add weights for more resistance and challenge.
The butt, hip, and thigh area is the fat accumulating problem area for most women. But there are many every day exercises you can do to help keep fat at bay. Activities such as:
Walking
Biking
Running
Taking the stairs instead of the elevator
These are just a few ways you can help firm up your hips, thighs, and butt without putting in a ton of effort. But if you want dramatic results you may have to step it up a notch.
The best butt exercises are squats, lunges, and step ups. For squats stand feet hip-width apart and bend the knees making sure they stay behind the toes. You want to imagine you're about to sit in a chair sticking your butt out behind you, but keep torso upright and contracted. Push into your heels to come back up.
Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.
Step ups are great for the glutes. For step ups just place one foot on a platform or step and push through the heel to lift the body up. One thing to remember is to do these exercises slow and controlled.
Not only will you work the muscles more effectively (i.e. getting faster results) but there's less likely an injury will occur. Once you have mastered these exercises you can add weights for more resistance and challenge.
2012年7月9日星期一
An At-Home 20 Minute Workout to Build Muscle and Burn Fat
There is NO NEED to go to a gym if you are looking to drop some fat and add muscle.
When you think about it, even if you live 10 minutes away from your gym, it still takes another 10 minutes once you get there to find parking, put your gear in a locker, and actually start working out! Factor in the time it takes to get changed, gather up your gear, and commute BACK to your house, and we are talking about pretty close to an hour just getting to and from the gym!
Who has that kind of time anymore?
At Home 20 Minute Workout - The Solution
Here is a workout that takes around 20 minutes, doesn't require expensive equipment, and targets fat loss/conditioning along with upper body muscle growth and lower body strength.
Let's cut to the chase.
Home Workout in 20 Minutes:
***IMPORTANT*** First, warm up doing a few easy sets of pushups, bodyweight squats, and towel pullups (throw a rolled-up towel over something strong like a branch or beam in the garage, and pull up!).
Then, the workout begins:
Sandbag Clean and Press x 8 reps(see below for instructions on how to make your own sandbag for around $15)
Towel Pullups for 8 reps
10 Burpees (do a YouTube search for more details on this, the ULTIMATE total body conditioning exercise)
Bodyweight Rows for 8 reps(Don't waste your money on a suspension trainer when you can make one yourself for next to nothing - a quick Google search for DIY suspension trainer brings up several options)
Jumping jacks (do 50) - this is the 'active rest' component of the workout, where you allow your muscles to rest before you...
DO THE CIRCUIT TWO MORE TIMES!
The Finisher!
As a 'finisher', take a sledgehammer and swing it into a tire for intervals of 20 seconds, followed by 10 seconds of rest, repeated 8 times total. Alternate the order of your gripping hands with every mini interval (1st 20 seconds - right over left, 2nd 20 seconds - left over right, and so on.)
(these are called "Tabata Intervals, which research has shown to be extremely beneficial for conditioning both aerobic and anaerobic capacities)
Make Your Own Training Sandbag
Get a used army surplus duffel bag, buy 75 pounds of pea gravel (around $3), dump the pea gravel in the bag, zip tie it shut, duct tape around the zip ties so you don't cut yourself, and...
VOILA!
You have yourself a workout tool that will build total body strength and TORCH bodyfat!
20 Minute Workout At Home - Wrapping Up
So now you know how to get an amazing workout in, WITHOUT going to the gym.
All that's left is to actually DO IT!
When you think about it, even if you live 10 minutes away from your gym, it still takes another 10 minutes once you get there to find parking, put your gear in a locker, and actually start working out! Factor in the time it takes to get changed, gather up your gear, and commute BACK to your house, and we are talking about pretty close to an hour just getting to and from the gym!
Who has that kind of time anymore?
At Home 20 Minute Workout - The Solution
Here is a workout that takes around 20 minutes, doesn't require expensive equipment, and targets fat loss/conditioning along with upper body muscle growth and lower body strength.
Let's cut to the chase.
Home Workout in 20 Minutes:
***IMPORTANT*** First, warm up doing a few easy sets of pushups, bodyweight squats, and towel pullups (throw a rolled-up towel over something strong like a branch or beam in the garage, and pull up!).
Then, the workout begins:
Sandbag Clean and Press x 8 reps(see below for instructions on how to make your own sandbag for around $15)
Towel Pullups for 8 reps
10 Burpees (do a YouTube search for more details on this, the ULTIMATE total body conditioning exercise)
Bodyweight Rows for 8 reps(Don't waste your money on a suspension trainer when you can make one yourself for next to nothing - a quick Google search for DIY suspension trainer brings up several options)
Jumping jacks (do 50) - this is the 'active rest' component of the workout, where you allow your muscles to rest before you...
DO THE CIRCUIT TWO MORE TIMES!
The Finisher!
As a 'finisher', take a sledgehammer and swing it into a tire for intervals of 20 seconds, followed by 10 seconds of rest, repeated 8 times total. Alternate the order of your gripping hands with every mini interval (1st 20 seconds - right over left, 2nd 20 seconds - left over right, and so on.)
(these are called "Tabata Intervals, which research has shown to be extremely beneficial for conditioning both aerobic and anaerobic capacities)
Make Your Own Training Sandbag
Get a used army surplus duffel bag, buy 75 pounds of pea gravel (around $3), dump the pea gravel in the bag, zip tie it shut, duct tape around the zip ties so you don't cut yourself, and...
VOILA!
You have yourself a workout tool that will build total body strength and TORCH bodyfat!
20 Minute Workout At Home - Wrapping Up
So now you know how to get an amazing workout in, WITHOUT going to the gym.
All that's left is to actually DO IT!
2012年7月8日星期日
Don’t need to sweat hard
At least not to improve your intelligence score (IQ). Studies show that less vigorous exercise (light daily physical activity that don’t make you breathe hard) were associated with higher IQ, but neither higher levels of vigorous exercise – exercising at high intensity for at least 20 minutes nor walking – 1 to 3 times per week- were associated with IQ. However, vigorous activity at work or on home was associated with higher IQ. Definitely exercise plays a role on keeping you smart, but the jury is still out on the intensity that maximizes the benefits. Meanwhile, this study provides some guidelines to improve your intelligence (Journal of Physical Activity & Health).
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
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