Decreasing a Large Chest
Question :
I am 5'10" and weigh 135 pounds. That's not the problem -- I am a 36D, borderline DD. How can I decrease my chest size? I'm restricted from doing a lot of running and rigorous exercise due to this "attribute." Help!
--angel
Answer :
Since your "attributes" are glands made up of fatty tissue, the best way to decrease your chest size (without resorting to surgery, which I don't endorse) is to reduce your overall body fat, angel. At 5'10" and 135 pounds, you're certainly not going to be classified as fat. It would be helpful to know your body-fat percentage in order to determine how much body fat you can reasonably lose. You'll need to combine weight training with aerobic exercise. The weight training can make you leaner by increasing your overall muscle mass and speeding your metabolism so you use more calories through the day. I'm an advocate of doing exercise for the whole body, but I'm just going to outline the exercises that I believe are most appropriate to your problem:
*Do lat pull-downs for the big muscles of your back. Your lats are the wide back muscles that are so prominent on swimmers. Adding muscle can balance your physique.
* Increase the muscularity of your pectoral muscles (chest) with any of the following:
* bench presses (or use a chest machine at the gym)
* flies (lying on your back with dumbbells)
* or cable crossovers (in a gym).
*Overhead presses and lateral raises will help build up your shoulders and "widen the triangle," as body builders are fond of saying, making your bust less prominent.
*Bent-over dumbbell flies for the back of your shoulders will help with your posture, keeping your shoulders back and preventing you from becoming round-shouldered as you age.
*Do back extensions for the muscles along your spine (erector spinae) for the same reasons.
*Add in some curls (biceps) and kick backs (triceps), as long as you're developing this great upper body.
Now, you want to run but are uncomfortable doing it. You're not alone, angel. I have a friend whose stature is quite similar to yours -- she combines a sports bra with a sport top for support and control. Many companies make high "MCR" (motion control and restraint) bras for women. They are made with high-tech wicking and stretch fibers in all the right places, and there are many models to choose from. You can add a sport top, which is a form-hugging top (not a bra with cups) made with Lycra and other fabrics, to further minimize motion. It can be a top layer in warmer weather or a middle-wicking layer in colder temperatures. Combined, these garments can make it possible for you to run and participate in sports without being physically uncomfortable or self-conscious. Road Runner Sports (800-551-5558) offers an extensive collection of sports bras and tops.
Monday, September 29, 2008
BUST EXERCISE
3 Exercises for a Better Bust
Question :
Ok. I'm not trying to sound gross or trampy, but is there any way to make your bust bigger? I don't want a product, I want something I can do at home without having to buy something. Please help me. Thanks. :) --lansa
Answer :
Hey, no need to apologize. All women want great looking breasts. But before I answer your question, let me give you a quick anatomy lesson. Your breasts are actually made up of fatty or adipose tissue, so their size depends upon how much fat you tend to store there, which calls in factors like your genetics, your weight, your health and your age. The muscles that reside directly underneath your breast are called the pectorals. They are partly responsible for the "perkiness" of your breasts.
So to answer your question: No, you can't do anything about the size of your breasts (short of gaining weight or getting surgery.) However, you can make them appear bigger, firmer and more shapely by working your pectoral muscles, a.k.a your chest muscles.
But the good news is that you can tuck that twenty dollar bill back inside your bra -- there is no magical product, cream or device that will help you put your best breasts forward. I'm going to recommend three exercises for you to do at home that won't cost you a dime and will put more boom in your boom-chicka-boom in 6-8 weeks. Simply do 1-3, 8-15 rep sets of each move, 2-3 times a week and I guarantee you'll see results! Have fun.
1. The Modified Push Up
A. Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor.
Tighten your abdominals.
B. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement and don't do the dreaded "head bob." That's when you dip your head toward the floor without moving any other part of your body.
2. Soup Can Press
A.Lie on your back with your feet flat on the floor and a soup can or dumbbell in each hand. Push the soup cans up so your arms are directly over your shoulders and your palms face away from you. Pull your abdominals in but don't jam your back into the floor; don't let it arch way up, either. Tilt your chin toward your chest.
B.Lower the soup cans down and a little to the side until your elbows lightly touch the floor. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor. (Note: Use soup cans of equal weight. When those get too light, you can fill two Pinesol bottles with dried beans or pebbles.)
3. Incline Fly
A.Lie on the floor with your head, neck and upper back propped up against several large pillows. Hold a soup can or dumbbell in each hand and press the weights directly above your chest, palms facing each other. Tuck your chin to your chest to align your neck with the rest of your spine, and maintain your natural back posture, neither arched nor flattened.
B.Spreading your arms apart so that your elbows travel down and to the sides, lower the weights until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift the weights back up, imagining that you have a barrel lying on your chest and you have to keep your arms wide to reach around it.
Got a question or comment for Liz? Post it on the Fit by Friday
Question :
Ok. I'm not trying to sound gross or trampy, but is there any way to make your bust bigger? I don't want a product, I want something I can do at home without having to buy something. Please help me. Thanks. :) --lansa
Answer :
Hey, no need to apologize. All women want great looking breasts. But before I answer your question, let me give you a quick anatomy lesson. Your breasts are actually made up of fatty or adipose tissue, so their size depends upon how much fat you tend to store there, which calls in factors like your genetics, your weight, your health and your age. The muscles that reside directly underneath your breast are called the pectorals. They are partly responsible for the "perkiness" of your breasts.
So to answer your question: No, you can't do anything about the size of your breasts (short of gaining weight or getting surgery.) However, you can make them appear bigger, firmer and more shapely by working your pectoral muscles, a.k.a your chest muscles.
But the good news is that you can tuck that twenty dollar bill back inside your bra -- there is no magical product, cream or device that will help you put your best breasts forward. I'm going to recommend three exercises for you to do at home that won't cost you a dime and will put more boom in your boom-chicka-boom in 6-8 weeks. Simply do 1-3, 8-15 rep sets of each move, 2-3 times a week and I guarantee you'll see results! Have fun.
1. The Modified Push Up
A. Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor.
Tighten your abdominals.
B. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement and don't do the dreaded "head bob." That's when you dip your head toward the floor without moving any other part of your body.
2. Soup Can Press
A.Lie on your back with your feet flat on the floor and a soup can or dumbbell in each hand. Push the soup cans up so your arms are directly over your shoulders and your palms face away from you. Pull your abdominals in but don't jam your back into the floor; don't let it arch way up, either. Tilt your chin toward your chest.
B.Lower the soup cans down and a little to the side until your elbows lightly touch the floor. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor. (Note: Use soup cans of equal weight. When those get too light, you can fill two Pinesol bottles with dried beans or pebbles.)
3. Incline Fly
A.Lie on the floor with your head, neck and upper back propped up against several large pillows. Hold a soup can or dumbbell in each hand and press the weights directly above your chest, palms facing each other. Tuck your chin to your chest to align your neck with the rest of your spine, and maintain your natural back posture, neither arched nor flattened.
B.Spreading your arms apart so that your elbows travel down and to the sides, lower the weights until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift the weights back up, imagining that you have a barrel lying on your chest and you have to keep your arms wide to reach around it.
Got a question or comment for Liz? Post it on the Fit by Friday
BACK EXERCISE
Back Beauty: 3 Exercises for a Great Back
QUESTION;
It seems no matter how much I work out, I still have these little folds in the center of my back. Even when I drop a lot of weight, I still have the same problem. Could it be that I am just not doing the right exercises?
Answer :
Trying to isolate the muscles in your back can be a challenge. Many people find it hard to tone what they can't see in the mirror. But with a variety of strength training exercises and proper form, you'll be on your way to ironing out those folds! Working your back has some other benefits too: it lessens your chance of back injury, improves your posture, and gives you stronger support for your entire body.
Add the three back isolation exercises described below to your current weight-training routine. Aim for three sets of 8-15 repetitions for each exercise. If you are not already doing a combination of aerobic and strength training, you should start. (Do at minimum of 20 minutes aerobic work three times a week.) Also, take a look at your daily eating patterns. Make sure you're eating a variety of foods -- aiming for a 40-30-30 ratio of carbs, protein and fats. Try to limit your sugar intake and drink lots and lots of water.
Opposite Extensions (stretches and strengthens your entire back):
1. Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
2. Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.
Back lifts (strengthens your lower back):
1. Lie on your stomach with your palms resting on the floor near your shoulders and with your legs outstretched. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
2.Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift a small way off the floor too. Hold a moment until you feel a stretch through your lower back and then slowly lower. Repeat until you have completed all repetitions.
Rows (strengthens your upper back):
1. Stand with your feet straddled front and back about a stride length apart. Hold a free weight or soup can in your right hand and lean forward. Place your left hand on your left thigh for support. Stretch your right arm down.
2. Bend your right arm until your hand is at waist level and then slowly lower to the start. Once you have completed all reps, repeat with your left arm.
QUESTION;
It seems no matter how much I work out, I still have these little folds in the center of my back. Even when I drop a lot of weight, I still have the same problem. Could it be that I am just not doing the right exercises?
Answer :
Trying to isolate the muscles in your back can be a challenge. Many people find it hard to tone what they can't see in the mirror. But with a variety of strength training exercises and proper form, you'll be on your way to ironing out those folds! Working your back has some other benefits too: it lessens your chance of back injury, improves your posture, and gives you stronger support for your entire body.
Add the three back isolation exercises described below to your current weight-training routine. Aim for three sets of 8-15 repetitions for each exercise. If you are not already doing a combination of aerobic and strength training, you should start. (Do at minimum of 20 minutes aerobic work three times a week.) Also, take a look at your daily eating patterns. Make sure you're eating a variety of foods -- aiming for a 40-30-30 ratio of carbs, protein and fats. Try to limit your sugar intake and drink lots and lots of water.
Opposite Extensions (stretches and strengthens your entire back):
1. Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
2. Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.
Back lifts (strengthens your lower back):
1. Lie on your stomach with your palms resting on the floor near your shoulders and with your legs outstretched. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
2.Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift a small way off the floor too. Hold a moment until you feel a stretch through your lower back and then slowly lower. Repeat until you have completed all repetitions.
Rows (strengthens your upper back):
1. Stand with your feet straddled front and back about a stride length apart. Hold a free weight or soup can in your right hand and lean forward. Place your left hand on your left thigh for support. Stretch your right arm down.
2. Bend your right arm until your hand is at waist level and then slowly lower to the start. Once you have completed all reps, repeat with your left arm.
ARMS EXERCISE
Strong & Sexy Arms Workout
Is it right to bare your arms? Yes, if they're buffed and tank top-ready. A well-toned upper body is the perfect warm-weather accessory, something no well-dressed woman should be without. Fortunately, with a little extra effort, a sculpted upper body is within your reach.
Upper-body muscles usually respond quickly to resistance training because they don't get used much in everyday life. Putting them through their paces two to three times a week results in a tighter, firmer appearance. And because more firmness equals more strength, you'll have an easier time pushing that lawn mower, lugging your patio furniture out of storage and playing beach ball with your kids.
I've designed three complete upper-body routines for you. The No Frills version requires only an exercise band or tube (which you can buy in any sporting goods store for under $10). The Basic Bells program calls for the use of free weights or dumbbells and can be done at home or at the gym. The Machine Moves routine is an easy upper-body weight-machine circuit that can be done at virtually any gym. Of course, you can try all the moves if you want to create your own mix-and-match routine.
To ensure you get the results you're looking for in the shortest time, I've included some calorie-burning cardio recommendations. Burning body fat and eating sensibly will ensure that all of your hard work isn't lost under an extra layer of body fat.
Whatever routine you do, you should see noticeable changes in just a month if you complete two of these workouts each week.
Start getting sexy arms now:
* No Frills routine
* Basic Bells routine
* Machine Moves routine
Sexy Summer Arms Workout: No Frills Version
Don't belong to a gym, or just hate fussing with weights? This simple workout can be done in the comfort of your living room with one inexpensive resistance band!
General Guidelines
Aim for 8 to 15 repetitions per set. You should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise, and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
Band Lat Pulldown
(Upper back, shoulders, biceps)
Sit in a chair or stand with your feet hip-width apart and hold an end of the exercise band in each hand. Raise your arms over your head with your left palm facing in and your right palm facing forward just above shoulder level. Your elbows should be slightly bent. Stand tall with your abdominals pulled in and your knees relaxed.
Keep your left arm still. Bend your right elbow down and out to the side, as if you're shooting an arrow straight up into the air. Keeping your wrist straight, pull the band until your right hand is to the side of your right shoulder, the band is tight, and your right elbow points down. Slowly straighten your arm. Switch sides, alternating arms as you complete the set.
Modified Push-up
(Chest, triceps, shoulders)
Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so that you're balanced on your palms and the part of your thighs just above your knees. Tuck your chin a few inches toward your chest so that your forehead faces the floor. Tighten your abdominals.
Bend your elbows and lower your entire body at once. Rather than try to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.
Band Front Raise
(Shoulders)
With an end of the band in each hand, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms so that they are down and in front of your body and your palms face in towards your thighs. Stand tall with your abdominals pulled in and your knees relaxed.
With a slightly bent elbow, raise your right arm out in front of you to shoulder level. The band should be taut at the top of the movement. Slowly lower to the start and repeat with your left arm. Continue alternating, and do an equal number of reps with both arms.
Band Double Biceps Curl
(Biceps)
With an end of the band in each hand and palms facing up, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms down at your sides. Stand tall with your abdominals pulled in and your knees relaxed.
Bend your elbows and curl both arms up until your hands are in front of your shoulders. Don't permit your elbows to travel forward as you curl. The band should be taut at the top of the movement. Slowly straighten your arms.
Band Triceps Extension
(Triceps)
While holding onto one end of the band with your left hand, stand with your feet as wide as your hips and place your left palm over the front of your right shoulder. Hold the other end of the band in your right hand with your palm facing inward. Bend your right elbow so that it's at waist level and pointing behind you. You can lean slightly forward from your hips if you find that position comfortable, but always keep your abdominals in and your knees relaxed.
Keeping your elbow stationary, straighten your right arm out behind you so that the band gets tighter as you go, but don't allow your elbow to lock. Then bend your elbow so that your hand travels back to your waist. Reposition the band to work your left triceps.
cardio reccomendations
Pump your arms vigorously as you power walk. It'll burn more calories and give all of those muscles north of your waistline an extra run for their money.
Buy a pair of walking poles and use them when you walk, hike or skate. You'll burn more calories and enhance your upper-body muscle involvement.
Turn your resistance training workout into a "super circuit": Alternate 1 band exercise with 1 minute of high-intensity cardio work such as running, stepping or marching in place. Repeat this pattern for 20 minutes or more. Combining cardio with strength moves saves time, builds strength and burns body fat.
Stretching Secrets
Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Sexy Summer Arms Workout: Basic Bells Version
Who needs machines when dumbells do the trick? You don't -- if you use this step-by-step routine with your favorite free weights!
General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
One-arm Dumbbell Row
(Back, shoulders, biceps)
Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. (You may see this exercise performed with your left knee up on the bench, but that variation can increase pressure on your back and make you tilt your body to one side.) Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.
Dumbbell Chest Press
(Chest, shoulders, triceps)
Lie on the bench or the floor with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it's more comfortable). Push the dumbbells up so that your arms are directly over your shoulders and your palms face forward. Pull your abdominals in, but don't jam your back into the bench; don't let it arch way up, either. Tilt your chin toward your chest.
Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or
Dumbbell Shoulder Press
(Shoulders, triceps)
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level. Pull your abdominals in so that there's a slight gap between the small of your back and the bench. Place the back of your head against the pad.
Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head, and then lower the dumbbells back to ear level.
Dumbbell Biceps Curl
(Biceps)
Hold a dumbbell in each hand and stand with your feet as wide as your hips. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
Curl your right arm close to your shoulder, twisting your palm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you've completed the set.
Triceps Kickback
(Triceps)
Hold a dumbbell in your right hand and stand next to the long side of your bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor, and place your free hand on top of the bench for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and relax your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight. When you've completed the set, repeat with your left arm.
Cardio Recommendations
Jump rope for an awesome full-body workout that burns 10 or more calories per minute. It's especially effective for toning those shoulders.
Make your step-training workout more challenging and worthwhile by adding more complex arm choreography. (Skip the hand weights, though; all that swinging can injure delicate shoulder and elbow joints.)
Consider buying a stationary cycle, elliptical trainer or treadmill with an upper-body attachment.
Stretching Secrets
Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Sexy Summer Arms Workout: Machine Moves Version
Love the ease of using circut training equipment at the gym? Try this fool-proof machine routine that'll sculpt your arms in no time!
General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
Lat Pulldown
(Back, shoulders, biceps)
Before you start, sit in the seat and adjust the thigh pads so that your legs are firmly wedged underneath the pads while your knees are bent and your feet flat on the floor. Then stand up and grasp the bar with an overhand grip and your hands about six inches wider than shoulder-width apart. Still grasping the bar, sit back down and wedge the tops of your thighs (just above your knee) underneath the thigh pads. Stretch your arms straight up, keep your chest lifted, and lean back slightly from your hips.
In a smooth, fluid motion, pull the bar down to the top of your chest. Hold the position for a moment, then slowly raise the bar back up. When you've completed the set, stand up to return the weights to the stack. Don't just let go of the bar while you're seated; otherwise the weight stack will come crashing down.
Vertical Chest Press Machine
(Chest, shoulders, triceps)
1. Sit in the seat of the machine so that the center of your chest lines up with the center of the horizontal set of handlebars. Press down on the foot bar so that the handles move forward. Grip the horizontal handles. Straighten your arms, pushing the handles forward. Keep your abdominals tight so that your upper back remains on the pad.
2. Remove your feet from the foot bar -- you'll feel the weight of the stack transfer into your hands. Slowly bend your arms until your hands are just in front of your chest, and then push the handles forward until your arms are straight. When you have completed your set, put your feet back on the foot bar and let go of the handlebars before you lower the weight stack all the way down.
Shoulder Press Machine
(Shoulders, triceps)
1. Set your seat height so that the machine's pulley is even with the middle of your shoulder. Hold onto each of the front handles. Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad.
Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders.
Arm Curl Machine
(Biceps)
1. Adjust the seat so that when you sit down and extend your arms straight out, they are level with your shoulders and your elbows are lined up with the moving hinge or pulley of the machine. Sit down and grasp a handle in each hand with an underhand grip.
2. Bend your elbows and pull the handles until they are just above your shoulders, then slowly lower the handles back down.
Triceps Pushdown
(Triceps)
1. Set the pulley of the cable at the topmost setting and attach a straight or U-shaped bar. Grasp the bar with your palms facing down and your hands about a thumb's distance from the center of the bar. You can stand either with your feet parallel or with one foot slightly in front of the other. Bend your elbows so that your forearms are parallel to the floor and your elbows are alongside your waist. You can lean slightly forward at the hips, but keep your abdominals pulled in and your knees relaxed.
2. Push the bar straight down, keeping your elbows close to your sides. Then bend your arms to allow the bar to slowly rise until your arms are slightly above parallel to the ground.
Cardio Recommendations
1. Take a boxing, kickboxing or circuit-training class for a workout that packs a muscle-building punch.
Head for the elliptical trainer or bike with the upper-body attachment; it'll burn extra calories and add a little extra workout for your upper body.
Blast through your upper-body weight machines without taking any rest in between to turn your pure weight training routine into a dynamite cardio-strength combo.
Stretching Secrets
2. Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Is it right to bare your arms? Yes, if they're buffed and tank top-ready. A well-toned upper body is the perfect warm-weather accessory, something no well-dressed woman should be without. Fortunately, with a little extra effort, a sculpted upper body is within your reach.
Upper-body muscles usually respond quickly to resistance training because they don't get used much in everyday life. Putting them through their paces two to three times a week results in a tighter, firmer appearance. And because more firmness equals more strength, you'll have an easier time pushing that lawn mower, lugging your patio furniture out of storage and playing beach ball with your kids.
I've designed three complete upper-body routines for you. The No Frills version requires only an exercise band or tube (which you can buy in any sporting goods store for under $10). The Basic Bells program calls for the use of free weights or dumbbells and can be done at home or at the gym. The Machine Moves routine is an easy upper-body weight-machine circuit that can be done at virtually any gym. Of course, you can try all the moves if you want to create your own mix-and-match routine.
To ensure you get the results you're looking for in the shortest time, I've included some calorie-burning cardio recommendations. Burning body fat and eating sensibly will ensure that all of your hard work isn't lost under an extra layer of body fat.
Whatever routine you do, you should see noticeable changes in just a month if you complete two of these workouts each week.
Start getting sexy arms now:
* No Frills routine
* Basic Bells routine
* Machine Moves routine
Sexy Summer Arms Workout: No Frills Version
Don't belong to a gym, or just hate fussing with weights? This simple workout can be done in the comfort of your living room with one inexpensive resistance band!
General Guidelines
Aim for 8 to 15 repetitions per set. You should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise, and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
Band Lat Pulldown
(Upper back, shoulders, biceps)
Sit in a chair or stand with your feet hip-width apart and hold an end of the exercise band in each hand. Raise your arms over your head with your left palm facing in and your right palm facing forward just above shoulder level. Your elbows should be slightly bent. Stand tall with your abdominals pulled in and your knees relaxed.
Keep your left arm still. Bend your right elbow down and out to the side, as if you're shooting an arrow straight up into the air. Keeping your wrist straight, pull the band until your right hand is to the side of your right shoulder, the band is tight, and your right elbow points down. Slowly straighten your arm. Switch sides, alternating arms as you complete the set.
Modified Push-up
(Chest, triceps, shoulders)
Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so that you're balanced on your palms and the part of your thighs just above your knees. Tuck your chin a few inches toward your chest so that your forehead faces the floor. Tighten your abdominals.
Bend your elbows and lower your entire body at once. Rather than try to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.
Band Front Raise
(Shoulders)
With an end of the band in each hand, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms so that they are down and in front of your body and your palms face in towards your thighs. Stand tall with your abdominals pulled in and your knees relaxed.
With a slightly bent elbow, raise your right arm out in front of you to shoulder level. The band should be taut at the top of the movement. Slowly lower to the start and repeat with your left arm. Continue alternating, and do an equal number of reps with both arms.
Band Double Biceps Curl
(Biceps)
With an end of the band in each hand and palms facing up, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms down at your sides. Stand tall with your abdominals pulled in and your knees relaxed.
Bend your elbows and curl both arms up until your hands are in front of your shoulders. Don't permit your elbows to travel forward as you curl. The band should be taut at the top of the movement. Slowly straighten your arms.
Band Triceps Extension
(Triceps)
While holding onto one end of the band with your left hand, stand with your feet as wide as your hips and place your left palm over the front of your right shoulder. Hold the other end of the band in your right hand with your palm facing inward. Bend your right elbow so that it's at waist level and pointing behind you. You can lean slightly forward from your hips if you find that position comfortable, but always keep your abdominals in and your knees relaxed.
Keeping your elbow stationary, straighten your right arm out behind you so that the band gets tighter as you go, but don't allow your elbow to lock. Then bend your elbow so that your hand travels back to your waist. Reposition the band to work your left triceps.
cardio reccomendations
Pump your arms vigorously as you power walk. It'll burn more calories and give all of those muscles north of your waistline an extra run for their money.
Buy a pair of walking poles and use them when you walk, hike or skate. You'll burn more calories and enhance your upper-body muscle involvement.
Turn your resistance training workout into a "super circuit": Alternate 1 band exercise with 1 minute of high-intensity cardio work such as running, stepping or marching in place. Repeat this pattern for 20 minutes or more. Combining cardio with strength moves saves time, builds strength and burns body fat.
Stretching Secrets
Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Sexy Summer Arms Workout: Basic Bells Version
Who needs machines when dumbells do the trick? You don't -- if you use this step-by-step routine with your favorite free weights!
General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
One-arm Dumbbell Row
(Back, shoulders, biceps)
Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. (You may see this exercise performed with your left knee up on the bench, but that variation can increase pressure on your back and make you tilt your body to one side.) Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.
Dumbbell Chest Press
(Chest, shoulders, triceps)
Lie on the bench or the floor with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it's more comfortable). Push the dumbbells up so that your arms are directly over your shoulders and your palms face forward. Pull your abdominals in, but don't jam your back into the bench; don't let it arch way up, either. Tilt your chin toward your chest.
Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or
Dumbbell Shoulder Press
(Shoulders, triceps)
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level. Pull your abdominals in so that there's a slight gap between the small of your back and the bench. Place the back of your head against the pad.
Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head, and then lower the dumbbells back to ear level.
Dumbbell Biceps Curl
(Biceps)
Hold a dumbbell in each hand and stand with your feet as wide as your hips. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
Curl your right arm close to your shoulder, twisting your palm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you've completed the set.
Triceps Kickback
(Triceps)
Hold a dumbbell in your right hand and stand next to the long side of your bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor, and place your free hand on top of the bench for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and relax your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight. When you've completed the set, repeat with your left arm.
Cardio Recommendations
Jump rope for an awesome full-body workout that burns 10 or more calories per minute. It's especially effective for toning those shoulders.
Make your step-training workout more challenging and worthwhile by adding more complex arm choreography. (Skip the hand weights, though; all that swinging can injure delicate shoulder and elbow joints.)
Consider buying a stationary cycle, elliptical trainer or treadmill with an upper-body attachment.
Stretching Secrets
Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Sexy Summer Arms Workout: Machine Moves Version
Love the ease of using circut training equipment at the gym? Try this fool-proof machine routine that'll sculpt your arms in no time!
General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
Lat Pulldown
(Back, shoulders, biceps)
Before you start, sit in the seat and adjust the thigh pads so that your legs are firmly wedged underneath the pads while your knees are bent and your feet flat on the floor. Then stand up and grasp the bar with an overhand grip and your hands about six inches wider than shoulder-width apart. Still grasping the bar, sit back down and wedge the tops of your thighs (just above your knee) underneath the thigh pads. Stretch your arms straight up, keep your chest lifted, and lean back slightly from your hips.
In a smooth, fluid motion, pull the bar down to the top of your chest. Hold the position for a moment, then slowly raise the bar back up. When you've completed the set, stand up to return the weights to the stack. Don't just let go of the bar while you're seated; otherwise the weight stack will come crashing down.
Vertical Chest Press Machine
(Chest, shoulders, triceps)
1. Sit in the seat of the machine so that the center of your chest lines up with the center of the horizontal set of handlebars. Press down on the foot bar so that the handles move forward. Grip the horizontal handles. Straighten your arms, pushing the handles forward. Keep your abdominals tight so that your upper back remains on the pad.
2. Remove your feet from the foot bar -- you'll feel the weight of the stack transfer into your hands. Slowly bend your arms until your hands are just in front of your chest, and then push the handles forward until your arms are straight. When you have completed your set, put your feet back on the foot bar and let go of the handlebars before you lower the weight stack all the way down.
Shoulder Press Machine
(Shoulders, triceps)
1. Set your seat height so that the machine's pulley is even with the middle of your shoulder. Hold onto each of the front handles. Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad.
Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders.
Arm Curl Machine
(Biceps)
1. Adjust the seat so that when you sit down and extend your arms straight out, they are level with your shoulders and your elbows are lined up with the moving hinge or pulley of the machine. Sit down and grasp a handle in each hand with an underhand grip.
2. Bend your elbows and pull the handles until they are just above your shoulders, then slowly lower the handles back down.
Triceps Pushdown
(Triceps)
1. Set the pulley of the cable at the topmost setting and attach a straight or U-shaped bar. Grasp the bar with your palms facing down and your hands about a thumb's distance from the center of the bar. You can stand either with your feet parallel or with one foot slightly in front of the other. Bend your elbows so that your forearms are parallel to the floor and your elbows are alongside your waist. You can lean slightly forward at the hips, but keep your abdominals pulled in and your knees relaxed.
2. Push the bar straight down, keeping your elbows close to your sides. Then bend your arms to allow the bar to slowly rise until your arms are slightly above parallel to the ground.
Cardio Recommendations
1. Take a boxing, kickboxing or circuit-training class for a workout that packs a muscle-building punch.
Head for the elliptical trainer or bike with the upper-body attachment; it'll burn extra calories and add a little extra workout for your upper body.
Blast through your upper-body weight machines without taking any rest in between to turn your pure weight training routine into a dynamite cardio-strength combo.
Stretching Secrets
2. Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
Sunday, September 21, 2008
THIGH EXERCISE
The Biggest Loser Workout: Tone Your Thighs
2 of 6Squats
The Squat is one of the best exercises to develop and define the front of the thigh, as well as the gluteal and hamstring muscles. Like the Lunge, this exercise can be done just about anywhere.
Positioning
Stand with your legs a comfortable distance apart and your arms crossed over your chest. Keep your back straight.
The Move
Bend at your knees, squatting down until your thighs are just beyond parallel to the floor. Press up from your heels and return to the starting position. Repeat the exercise for the suggested number of repetitions. Concentrate on letting your thighs do all the work.
To protect your lower back, be sure to maintain the neutral alignment in your spine—namely a normal, slightly arched, curvature. If your spine rounds, the risk of injury to the discs greatly increases. When you maintain a normal curvature, your spine can better withstand the resistance in a very safe manner. Similarly, maintain a proper head alignment by keeping your vision focused forward. If you look down, you may round your spine, making that area of the spine weak and more susceptible to injury and loss of stability.
Advanced Tip
You can make this exercise more challenging by adding weight to the movement. Hold a dumbbell in each hand at your sides and perform the squat movement as described above.
Plie Squats
With this version of the Squat, you activate more of your inner thighs (adductors) than with a regular squat. This exercise, which you may recognize as a ballet move, is the perfect companion to Squats and Lunges for rounding out your lower body routine.
Positioning
Stand with your feet slightly farther apart than hip-width, with your toes and knees turned out comfortably and aligned with each other. Keep your back straight.
The Move
Bend your knees, lowering your hips without rotating your pelvis forward or backward, into a squat. Keep your abs contracted. Straighten your legs and repeat for the suggested number of repetitions.
Advanced Tip
You may add weight to this exercise for an advanced challenge. Either hold a dumbbell in each hand and place them on your upper thighs, or hold a single dumbbell or barbell plate with one hand in front of your body. Perform the exercise as directed above, using proper form.
Isabeau Miller's Exercise Tip
For a variation on Squats, hold a -medicine ball to work both your upper and lower body.
Wall Squats with Stability Ball
An effective—and fun—way to perform Squats is to use a stability ball. This variation not only works your thighs and buttocks, it also gives your core a good workout because it requires you to contract your ab muscles while performing the move. The stability ball also provides back support during the exercise.
Positioning
Stand with your back toward a wall and place the stability ball so that it is pressed between your lower back and the wall. Your feet should be placed about shoulder-width apart, with your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the ball for support.
The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keeping your back pressed into the ball, return to the starting position. Repeat the exercise for the recommended number of repetitions.
Advanced Tip
As your thighs become stronger, decrease your pressure against the ball. This will increase the challenge to your lower body muscles.
Static Wall Squats
This exercise perfects and strengthens your thigh muscles and takes only minutes to perform. It looks easy, but you'll really feel it work your legs. No equipment is required except for a wall, making it a perfect exercise for when you are traveling.
Positioning
Stand with your back against the wall and place your feet about shoulder-width apart. Keep your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the wall for support.
The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keep your back pressed into the wall. Hold this position for as long as you can, up to 1 minute. Rest, then repeat.
Advanced Tip
Work on increasing the time you can maintain the squat position. Try this exercise with a partner and see who can hold the position the longest!
2 of 6Squats
The Squat is one of the best exercises to develop and define the front of the thigh, as well as the gluteal and hamstring muscles. Like the Lunge, this exercise can be done just about anywhere.
Positioning
Stand with your legs a comfortable distance apart and your arms crossed over your chest. Keep your back straight.
The Move
Bend at your knees, squatting down until your thighs are just beyond parallel to the floor. Press up from your heels and return to the starting position. Repeat the exercise for the suggested number of repetitions. Concentrate on letting your thighs do all the work.
To protect your lower back, be sure to maintain the neutral alignment in your spine—namely a normal, slightly arched, curvature. If your spine rounds, the risk of injury to the discs greatly increases. When you maintain a normal curvature, your spine can better withstand the resistance in a very safe manner. Similarly, maintain a proper head alignment by keeping your vision focused forward. If you look down, you may round your spine, making that area of the spine weak and more susceptible to injury and loss of stability.
Advanced Tip
You can make this exercise more challenging by adding weight to the movement. Hold a dumbbell in each hand at your sides and perform the squat movement as described above.
Plie Squats
With this version of the Squat, you activate more of your inner thighs (adductors) than with a regular squat. This exercise, which you may recognize as a ballet move, is the perfect companion to Squats and Lunges for rounding out your lower body routine.
Positioning
Stand with your feet slightly farther apart than hip-width, with your toes and knees turned out comfortably and aligned with each other. Keep your back straight.
The Move
Bend your knees, lowering your hips without rotating your pelvis forward or backward, into a squat. Keep your abs contracted. Straighten your legs and repeat for the suggested number of repetitions.
Advanced Tip
You may add weight to this exercise for an advanced challenge. Either hold a dumbbell in each hand and place them on your upper thighs, or hold a single dumbbell or barbell plate with one hand in front of your body. Perform the exercise as directed above, using proper form.
Isabeau Miller's Exercise Tip
For a variation on Squats, hold a -medicine ball to work both your upper and lower body.
Wall Squats with Stability Ball
An effective—and fun—way to perform Squats is to use a stability ball. This variation not only works your thighs and buttocks, it also gives your core a good workout because it requires you to contract your ab muscles while performing the move. The stability ball also provides back support during the exercise.
Positioning
Stand with your back toward a wall and place the stability ball so that it is pressed between your lower back and the wall. Your feet should be placed about shoulder-width apart, with your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the ball for support.
The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keeping your back pressed into the ball, return to the starting position. Repeat the exercise for the recommended number of repetitions.
Advanced Tip
As your thighs become stronger, decrease your pressure against the ball. This will increase the challenge to your lower body muscles.
Static Wall Squats
This exercise perfects and strengthens your thigh muscles and takes only minutes to perform. It looks easy, but you'll really feel it work your legs. No equipment is required except for a wall, making it a perfect exercise for when you are traveling.
Positioning
Stand with your back against the wall and place your feet about shoulder-width apart. Keep your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the wall for support.
The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keep your back pressed into the wall. Hold this position for as long as you can, up to 1 minute. Rest, then repeat.
Advanced Tip
Work on increasing the time you can maintain the squat position. Try this exercise with a partner and see who can hold the position the longest!
Thursday, September 11, 2008
AB SLIM EXERCISE
THE ABSOLUTE TRUTH
I've been getting a lot of questions lately about the correct way to work your abs. Since this subject seems to be on everyone's mind, I think it is a good time to do a detailed review of abdominal training fundamentals. Here's what you need to know:
It's all one muscle. There has long been a misconception that there are "upper" and "lower" abs, but in fact your abdominals are one long, flat sheet of muscle that runs from the bottom of the breastbone to the top of the pelvis. You work the whole muscle with virtually any abdominal exercise you do. Reverse crunches are no more effective for working the lower fibers of the abdominal wall than standard crunches. If you want to get more of those lower fibers working, concentrate on keeping your abs pulled in tight as you do each repetition; focus especially on keeping that "cummerbund" region below the belly button pulled inward.
Mix and match. Your muscles think it's a big yawn to do the same exercises week after week, so after a while they stop responding. That's why even though most ab exercises you do target the same muscle fibers, it's a good idea to change up your routine on a frequent basis. Throwing new and different moves at your abs keeps them in a constant state of adaptation, and ultimately that translates into better results.
Don't wait to exhale. Breathing is perhaps the most neglected yet most important aspect of ab training. By exhaling strongly through your mouth as you lift and inhaling through your mouth as you lower, you work deep muscle fibers that would not otherwise get into the act.
Work it. Simply slapping through a series of crunches is not very effective. Slow things down. Hold at the top of each movement. Don't pull on your head or neck with your hands. Lift up and curl forward until your shoulder blades clear the floor. Take the time to truly feel your muscles working. If you can do more than 15 repetitions at a pop, you're either not doing them correctly or the exercise is too easy. Strive for impeccable technique and experiment until you find a combination of exercises that offers a properly intense workout.
Enough is enough. Work your abs two to four days a week, giving them at least a day's rest between workouts. Do 3 to 10 sets per workout, 8 to 15 repetitions per set. Doing more than that probably won't give you better results.
Spot training, yes. Spot reducing, no. Your abs respond to training just like any other muscle; work them properly and consistently and you'll be rewarded with a middle that's firmer and tighter. However, don't expect to melt away tummy fat by doing hundreds of crunches or by spending an hour a day with the latest ab gizmo. You simply can't spot reduce this or any other area of your body. The only way to reduce the body fat around your middle is by combining a sensible diet with fat-burning aerobic exercise -- and even then there's no guarantee you'll lose exactly what you want to lose.
Keep it real. The appearance of your middle muscles has a lot to do with heredity. You can do everything right but still not have the flat, sculpted tummy of your dreams. Does that mean you shouldn't exercise your abs? Of course not! Just have realistic expectations about what you can and can't achieve.
I've been getting a lot of questions lately about the correct way to work your abs. Since this subject seems to be on everyone's mind, I think it is a good time to do a detailed review of abdominal training fundamentals. Here's what you need to know:
It's all one muscle. There has long been a misconception that there are "upper" and "lower" abs, but in fact your abdominals are one long, flat sheet of muscle that runs from the bottom of the breastbone to the top of the pelvis. You work the whole muscle with virtually any abdominal exercise you do. Reverse crunches are no more effective for working the lower fibers of the abdominal wall than standard crunches. If you want to get more of those lower fibers working, concentrate on keeping your abs pulled in tight as you do each repetition; focus especially on keeping that "cummerbund" region below the belly button pulled inward.
Mix and match. Your muscles think it's a big yawn to do the same exercises week after week, so after a while they stop responding. That's why even though most ab exercises you do target the same muscle fibers, it's a good idea to change up your routine on a frequent basis. Throwing new and different moves at your abs keeps them in a constant state of adaptation, and ultimately that translates into better results.
Don't wait to exhale. Breathing is perhaps the most neglected yet most important aspect of ab training. By exhaling strongly through your mouth as you lift and inhaling through your mouth as you lower, you work deep muscle fibers that would not otherwise get into the act.
Work it. Simply slapping through a series of crunches is not very effective. Slow things down. Hold at the top of each movement. Don't pull on your head or neck with your hands. Lift up and curl forward until your shoulder blades clear the floor. Take the time to truly feel your muscles working. If you can do more than 15 repetitions at a pop, you're either not doing them correctly or the exercise is too easy. Strive for impeccable technique and experiment until you find a combination of exercises that offers a properly intense workout.
Enough is enough. Work your abs two to four days a week, giving them at least a day's rest between workouts. Do 3 to 10 sets per workout, 8 to 15 repetitions per set. Doing more than that probably won't give you better results.
Spot training, yes. Spot reducing, no. Your abs respond to training just like any other muscle; work them properly and consistently and you'll be rewarded with a middle that's firmer and tighter. However, don't expect to melt away tummy fat by doing hundreds of crunches or by spending an hour a day with the latest ab gizmo. You simply can't spot reduce this or any other area of your body. The only way to reduce the body fat around your middle is by combining a sensible diet with fat-burning aerobic exercise -- and even then there's no guarantee you'll lose exactly what you want to lose.
Keep it real. The appearance of your middle muscles has a lot to do with heredity. You can do everything right but still not have the flat, sculpted tummy of your dreams. Does that mean you shouldn't exercise your abs? Of course not! Just have realistic expectations about what you can and can't achieve.
Sunday, August 24, 2008
WORK OUT-BIKING &STATIONARY BIKING
BICYCLING
Bicycling Basics
Bicycling (Biking) isn't only fun, it's great exercise. It brings a new meaning to the words "training wheels."
For those of us who don't like exercising indoors, bike riding is a great way to get exercise and to get somewhere in life. Ride with friends or family, or go solo and let your daydreams keep you company. Run errands, commute to work or just go out and pedal hard to feel the wind in your face. Ride the road or hit the trails. With modern bike technology, almost no area is out of bounds.
Upside of Bicycling
* Biking is one of the best fitness activities for whole families to enjoy together.
* It’s also a great stress-busting solo activity.
* Cycling is the one activity that allows you to cover some real distance.
* There are plenty of biking tours available now through various regions of the country or world.
* Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there?
Downside of Bicycling
* More than most outdoor activities, bicycling is subject to the vagaries of the weather.
* High speeds and relatively little contact with the road don't mesh well with wet or icy conditions.
* Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it.
* The road isn't the only thing that's slippery when wet. Brakes are, too.
* Long, frequent rides can strain the neck, back and arms and even impair men’s fertility.
Is Bicycling for You?
This chart can help you see how bicycling fits your goals and lifestyle concerns.
Body Parts : Worked Heart, lungs, legs.
Calories Burned : About 544 an hour for a 150-pound person, 726 for a 200-pound person, at a moderate 12-to 14-mph pace.
Gear : The bike itself, padded shorts, helmet, reflectors, light, water bottle, saddle bag with repair supplies.
Location : Preferably on a paved bike path or in a dedicated bike lane, or a designated bike trail for off-road biking.
Time : If you're going to get out there, figure on being out for 30 minutes, at least. It takes a while to get warmed up.
Schedule : Whenever your schedule and the weather permit.
Bicycling Tips
* If you're going to stay on relatively smooth roads, get a road bike. For rougher roads (including city streets) and for versatility, consider a "hybrid" bike. Mountain bikes are appropriate for those who will be doing mostly mountain and trial biking.
* Comfort is the key to long rides, and the right bike setup is the key to comfort. On a road or hybrid bike, set the handlebars about an inch lower than the saddle. Unless you're a racer, any lower puts undue strain on your back. For mountain bikes, two to four inches is right. Make sure your seat is level. And test drive a few different seats before settling one that’s comfy for the long haul.
* Buy your bike from a reputable bike shop, and make friends with your dealer. Repairs and upgrades are a whole lot easier when you have friends in the business.
* Many towns have bike clubs and nearby rails-to-trails multi-use paths that may extend dozens or even hundreds of miles.
Stationary Biking Basics
stationary biking is a simple way to burn calories and get your cardiovascular exercise. Just hop up onto the seat of your indoor cycle and pedal away.
At the gym or at home, stationary cycling is forever popular because it requires little skill, thought or body movement. You can catch up on your reading, watch TV or simply "zone out." Bikes come in high-tech versions with Internet access or low-tech models with just pedals and a flywheel - but the activity is definitely low-tech.
When buying a bike for home, be sure it is comfortable to pedal and the seat is tolerable for more than a few minutes at a time. You will also want to set it up in a place where it will be convenient to use. Otherwise your new exercise equipment may join the ranks of many now serving as clothes hangers.
Upside of Stationary Biking
*
It's a good choice for beginners and can also be modified to present a challenging workout to the most hard-core exerciser.
*
There's little chance for injury.
*
You'll never have to worry about weather making you miss a workout.
*
Making a one-time investment in a high-quality stationary bike can pay off with years of workouts.
Downside of Stationary Biking
*
If you're into scenery, you may get bored on your stationary bike.
*
Though cycling provides great cardiovascular and calorie-burning benefits, it (like other non-weight-bearing exercises) does little to increase bone density.
*
You may miss the social interaction of the gym if you set up a stationary bike at home.
is Stationary Biking for You?
This chart can help you see how stationary biking fits your goals and lifestyle concerns.
Body Parts Worked : Legs, heart, lungs.
Calories Burned : About 340 an hour for a 150-pound person, 455 for a 200-pound person.
Gear : The bike itself.
Instruction/Facilities : Gym or home.
Time : 15-60 minutes a day. Whatever you've got.
Schedule/Flexibility : Gym hours or whenever you have time at home.
Stationary Biking Tips
*
The seat is the key; comfort rules. Set your seat height so that your knee is only slightly bent on the downstroke.
*
If you want to bring your outdoor bike inside, buy a wind trainer, a piece of equipment on which you can perch your bicycle. This relatively inexpensive gadget ($40-$100) can give outdoor cyclists a foul-weather option.
*
Stationary bikes now come with many options, including pulse monitors and programmed resistances. There are also simple models available if you find electronics intimidating or you just don't want to deal with a lot of buttons.
Bicycling Basics
Bicycling (Biking) isn't only fun, it's great exercise. It brings a new meaning to the words "training wheels."
For those of us who don't like exercising indoors, bike riding is a great way to get exercise and to get somewhere in life. Ride with friends or family, or go solo and let your daydreams keep you company. Run errands, commute to work or just go out and pedal hard to feel the wind in your face. Ride the road or hit the trails. With modern bike technology, almost no area is out of bounds.
Upside of Bicycling
* Biking is one of the best fitness activities for whole families to enjoy together.
* It’s also a great stress-busting solo activity.
* Cycling is the one activity that allows you to cover some real distance.
* There are plenty of biking tours available now through various regions of the country or world.
* Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there?
Downside of Bicycling
* More than most outdoor activities, bicycling is subject to the vagaries of the weather.
* High speeds and relatively little contact with the road don't mesh well with wet or icy conditions.
* Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it.
* The road isn't the only thing that's slippery when wet. Brakes are, too.
* Long, frequent rides can strain the neck, back and arms and even impair men’s fertility.
Is Bicycling for You?
This chart can help you see how bicycling fits your goals and lifestyle concerns.
Body Parts : Worked Heart, lungs, legs.
Calories Burned : About 544 an hour for a 150-pound person, 726 for a 200-pound person, at a moderate 12-to 14-mph pace.
Gear : The bike itself, padded shorts, helmet, reflectors, light, water bottle, saddle bag with repair supplies.
Location : Preferably on a paved bike path or in a dedicated bike lane, or a designated bike trail for off-road biking.
Time : If you're going to get out there, figure on being out for 30 minutes, at least. It takes a while to get warmed up.
Schedule : Whenever your schedule and the weather permit.
Bicycling Tips
* If you're going to stay on relatively smooth roads, get a road bike. For rougher roads (including city streets) and for versatility, consider a "hybrid" bike. Mountain bikes are appropriate for those who will be doing mostly mountain and trial biking.
* Comfort is the key to long rides, and the right bike setup is the key to comfort. On a road or hybrid bike, set the handlebars about an inch lower than the saddle. Unless you're a racer, any lower puts undue strain on your back. For mountain bikes, two to four inches is right. Make sure your seat is level. And test drive a few different seats before settling one that’s comfy for the long haul.
* Buy your bike from a reputable bike shop, and make friends with your dealer. Repairs and upgrades are a whole lot easier when you have friends in the business.
* Many towns have bike clubs and nearby rails-to-trails multi-use paths that may extend dozens or even hundreds of miles.
Stationary Biking Basics
stationary biking is a simple way to burn calories and get your cardiovascular exercise. Just hop up onto the seat of your indoor cycle and pedal away.
At the gym or at home, stationary cycling is forever popular because it requires little skill, thought or body movement. You can catch up on your reading, watch TV or simply "zone out." Bikes come in high-tech versions with Internet access or low-tech models with just pedals and a flywheel - but the activity is definitely low-tech.
When buying a bike for home, be sure it is comfortable to pedal and the seat is tolerable for more than a few minutes at a time. You will also want to set it up in a place where it will be convenient to use. Otherwise your new exercise equipment may join the ranks of many now serving as clothes hangers.
Upside of Stationary Biking
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It's a good choice for beginners and can also be modified to present a challenging workout to the most hard-core exerciser.
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There's little chance for injury.
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You'll never have to worry about weather making you miss a workout.
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Making a one-time investment in a high-quality stationary bike can pay off with years of workouts.
Downside of Stationary Biking
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If you're into scenery, you may get bored on your stationary bike.
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Though cycling provides great cardiovascular and calorie-burning benefits, it (like other non-weight-bearing exercises) does little to increase bone density.
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You may miss the social interaction of the gym if you set up a stationary bike at home.
is Stationary Biking for You?
This chart can help you see how stationary biking fits your goals and lifestyle concerns.
Body Parts Worked : Legs, heart, lungs.
Calories Burned : About 340 an hour for a 150-pound person, 455 for a 200-pound person.
Gear : The bike itself.
Instruction/Facilities : Gym or home.
Time : 15-60 minutes a day. Whatever you've got.
Schedule/Flexibility : Gym hours or whenever you have time at home.
Stationary Biking Tips
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The seat is the key; comfort rules. Set your seat height so that your knee is only slightly bent on the downstroke.
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If you want to bring your outdoor bike inside, buy a wind trainer, a piece of equipment on which you can perch your bicycle. This relatively inexpensive gadget ($40-$100) can give outdoor cyclists a foul-weather option.
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Stationary bikes now come with many options, including pulse monitors and programmed resistances. There are also simple models available if you find electronics intimidating or you just don't want to deal with a lot of buttons.
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