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
*
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.
WORK OUT-SWIMMING
SWIMMING
Swimming Basics
swimming :Step off into a body of water and start swimming. There's no better way to take a load off, tone your muscles, and bolster your cardiovascular stamina.
Swimming is a great cardiovascular workout. It’s also a workout you can do without a lot of gear if you can find a body of water and the temperature is right.
There are four basic strokes: butterfly, backstroke, breaststroke, and freestyle. Most recreational swimmers stick with freestyle, also known as the crawl. You can either swim laps in the pool or head for an ocean, lake, or any other body of water that's large enough and deep enough to submerge your body.
Swimming depends more on the upper body and core than the legs, making it great for upper body and ab tone. The only drawback is that some strokes don’t use your leg muscles that much so you may not work a major portion of your total muscle mass. While swimming is great for rehabilitating a knee or ankle, it doesn’t do much for maintaining bone density and studies show it may not be the best weight loss activity either.
Upside of Swimming
* Water's natural buoyancy. It supports about 90 percent of your body weight, so there's no painful jarring of your joints. Not only does this prevent injury, it helps prevent post-workout soreness.
* Water is also 14 times thicker than air so it offers plenty of muscle toning resistance in any direction you move.
* Swimming is a good exercise when recovering from a hip, knee or ankle injury.
Downside of Swimming
* You need a certain amount of skill so you don't, well, flop around like a fish out of water.
* Scientists speculate that you burn less fat and more glucose and that water keeps your body temperature and heart rate somewhat lower than do land-based workouts. For this reason, swimming is not the best choice for weight loss.
* Depending on where you live, you may have trouble finding a place to swim, especially during winter months.
Swimming Tips
* Supplement your swim program with 2-3 weekly weight training sessions to ensure that you stimulate bone growth. Do some land based cardio activity too.
* If you haven't dipped a toe into a pool since summer camp, take a lesson or two. Breathing rhythm and technique are the keys to flying through the water like a dolphin.
* A good pair of goggles will let you see where you’re swimming without the annoying stinging eyes later.
Swimming Basics
swimming :Step off into a body of water and start swimming. There's no better way to take a load off, tone your muscles, and bolster your cardiovascular stamina.
Swimming is a great cardiovascular workout. It’s also a workout you can do without a lot of gear if you can find a body of water and the temperature is right.
There are four basic strokes: butterfly, backstroke, breaststroke, and freestyle. Most recreational swimmers stick with freestyle, also known as the crawl. You can either swim laps in the pool or head for an ocean, lake, or any other body of water that's large enough and deep enough to submerge your body.
Swimming depends more on the upper body and core than the legs, making it great for upper body and ab tone. The only drawback is that some strokes don’t use your leg muscles that much so you may not work a major portion of your total muscle mass. While swimming is great for rehabilitating a knee or ankle, it doesn’t do much for maintaining bone density and studies show it may not be the best weight loss activity either.
Upside of Swimming
* Water's natural buoyancy. It supports about 90 percent of your body weight, so there's no painful jarring of your joints. Not only does this prevent injury, it helps prevent post-workout soreness.
* Water is also 14 times thicker than air so it offers plenty of muscle toning resistance in any direction you move.
* Swimming is a good exercise when recovering from a hip, knee or ankle injury.
Downside of Swimming
* You need a certain amount of skill so you don't, well, flop around like a fish out of water.
* Scientists speculate that you burn less fat and more glucose and that water keeps your body temperature and heart rate somewhat lower than do land-based workouts. For this reason, swimming is not the best choice for weight loss.
* Depending on where you live, you may have trouble finding a place to swim, especially during winter months.
Swimming Tips
* Supplement your swim program with 2-3 weekly weight training sessions to ensure that you stimulate bone growth. Do some land based cardio activity too.
* If you haven't dipped a toe into a pool since summer camp, take a lesson or two. Breathing rhythm and technique are the keys to flying through the water like a dolphin.
* A good pair of goggles will let you see where you’re swimming without the annoying stinging eyes later.
WORK OUT-DANCING
DANCING
Dancing Basics
Dancing: Workout Dancing is one workout that allows you to march to the beat of a different drummer, beat, bop or groove. And if you’ve ever seen Dancing with the Stars, you know there’s direct evidence at how fantastic a shaper-upper it is.
The steps, patterns and music keep your mind busy while you work your heart, burn calories and tone your muscles. Before you know it, you're drenched with sweat and feel exhilarated.
Nearly everyone can find some type of dancing to enjoy, from hip-hop to country line, from Irish step to jazz, from pole dancing to waltzing, from belly to Bali.
Folks who wouldn’t be caught dead pumping iron or doing squat thrusts can help keep fit while dancing the night away.
Upside of Dancing
* Dancing allows you to explore different cultures and rhythms with styles such as salsa, ballet, swing, belly dancing and, yes, disco.
* It builds balance coordination and style.
* It's also a wonderful way to meet people.
* You can have so much fun you’ll forget you’re getting exercise.
* A huge range of styles are available in a wide range of locations, from dance studio to fitness club to community center. There’s also tons of great dance-style workout DVDs on the market for all levels of exercisers.
Downside of Dancing
* It's easy to get tangled in the footwork or overload your circuits if you're not a natural or you try too much too soon.
* Shy people might find it hard to get started in dancing.
* Depending on the location, the quality of instruction and attention to technique and safety can vary greatly.
Is Dancing for You?
This chart can help you see how dancing fits your goals and lifestyle concerns.
Body Parts Worked : Varies depending on the type -- in general the cardiovascular and musculo skeletal systems.
Calories Burned :In general, about 306 calories an hour for a 150-pound person, 408 for a 200-pound person. A slow foxtrot will burn fewer calories than square dancing or disco.
Gear : Comfortable clothing and shoes. Some styles require specific shoes and even costumes depending on how serious you get. Inquire about footwear and clothing requirements if you plan to take lessons.
Instruction/Facilities : Classes are offered at community centers, ethnic societies, colleges, adult continuing education programs, dance schools, dance clubs and fitness centers. Private lessons are also available.
Time : Typically 60-90 minutes.
Schedule/Flexibility :Fits most schedules; ask about hours at your nearby facility.
Dancing Tips
* Classes and dances are widely available. Check your newspaper’s weekend section or a community Web site.
* You can usually try one class before committing to a series of lessons.
* You can go to a disco or country-western club and freestyle to your heart's content. Lessons are not a must.
* When you’re getting started, you may get winded easily. Take breaks and drink water when needed.
* If you are taking a class that requires a partner, note that most classes have you change partners every few minutes.
Dancing Basics
Dancing: Workout Dancing is one workout that allows you to march to the beat of a different drummer, beat, bop or groove. And if you’ve ever seen Dancing with the Stars, you know there’s direct evidence at how fantastic a shaper-upper it is.
The steps, patterns and music keep your mind busy while you work your heart, burn calories and tone your muscles. Before you know it, you're drenched with sweat and feel exhilarated.
Nearly everyone can find some type of dancing to enjoy, from hip-hop to country line, from Irish step to jazz, from pole dancing to waltzing, from belly to Bali.
Folks who wouldn’t be caught dead pumping iron or doing squat thrusts can help keep fit while dancing the night away.
Upside of Dancing
* Dancing allows you to explore different cultures and rhythms with styles such as salsa, ballet, swing, belly dancing and, yes, disco.
* It builds balance coordination and style.
* It's also a wonderful way to meet people.
* You can have so much fun you’ll forget you’re getting exercise.
* A huge range of styles are available in a wide range of locations, from dance studio to fitness club to community center. There’s also tons of great dance-style workout DVDs on the market for all levels of exercisers.
Downside of Dancing
* It's easy to get tangled in the footwork or overload your circuits if you're not a natural or you try too much too soon.
* Shy people might find it hard to get started in dancing.
* Depending on the location, the quality of instruction and attention to technique and safety can vary greatly.
Is Dancing for You?
This chart can help you see how dancing fits your goals and lifestyle concerns.
Body Parts Worked : Varies depending on the type -- in general the cardiovascular and musculo skeletal systems.
Calories Burned :In general, about 306 calories an hour for a 150-pound person, 408 for a 200-pound person. A slow foxtrot will burn fewer calories than square dancing or disco.
Gear : Comfortable clothing and shoes. Some styles require specific shoes and even costumes depending on how serious you get. Inquire about footwear and clothing requirements if you plan to take lessons.
Instruction/Facilities : Classes are offered at community centers, ethnic societies, colleges, adult continuing education programs, dance schools, dance clubs and fitness centers. Private lessons are also available.
Time : Typically 60-90 minutes.
Schedule/Flexibility :Fits most schedules; ask about hours at your nearby facility.
Dancing Tips
* Classes and dances are widely available. Check your newspaper’s weekend section or a community Web site.
* You can usually try one class before committing to a series of lessons.
* You can go to a disco or country-western club and freestyle to your heart's content. Lessons are not a must.
* When you’re getting started, you may get winded easily. Take breaks and drink water when needed.
* If you are taking a class that requires a partner, note that most classes have you change partners every few minutes.
WORK OUT-STRECHING
STRETCHING
Stretching basics
stretching :The reason babies and ballerinas can wrap their legs behind their ears is because they have flexible muscles. Stretching can help you improve your flexibility though most of us won't be able to stretch ourselves into ballerina-like positions.
Stretching is a mellow workout that will improve your flexibility and posture while helping to reduce your tension.
The movements of a stretching workout need not be complicated. You slowly move into a stretch position, then hold it for 10 to 30 seconds or so. You need to include at least one stretch for each major muscle group including your butt, legs, abs, lower back, arms, shoulders and neck.
Stretching can and should be worked into most other workouts, preferably after a warm-up when muscles are more supple and receptive to being stretched.
Upside of Stretching
*
Stretching can be done almost anywhere - a plane, a train, at a desk, in bed or while talking on the phone.
*
Stretching regularly loosens you up, improves your posture, reduces tension and soreness and calms you mentally.
*
You don't have to buy a single piece of equipment.
Downside of Stretching
*
Some people have an easier time with flexibility than others. Runners in particular have an especially hard time getting flexible and staying that way.
*
You won't be doing much to increase strength or lose weight
*
When first starting, you may be frustrated if you've lost some flexibility.
*
It's definitely not a fat-burning activity.
Is Stretching for You?
This chart can help you see how stretching fits your goals and lifestyle concerns.
Body Parts Worked : Whichever ones you want.
Calories Burned: Up to 270 an hour for a 150-pound person, 360 for a 200-pound person.
Gear : None needed, although a mat or plush carpet will increase your comfort.
Instruction/Facilities : No special facilities or instruction.
Time : Daily for as little as five minutes, as much as 60 minutes depending on your goals and how much you're into it.
Schedule/Flexibility : Very flexible.
Stretching Tips
*
You have to stretch each area of the body because stretching your hamstrings does not translate into more flexible shoulders.
*
Never stretch a cold, unprepared muscle. Always warm up for 5-10 minutes before you stretch with some light movement or save it for the end of your workout.
*
Do 1-3 reps of each stretch.
*
You should never push a stretch to the point of mild discomfort - and never to the point of real pain.
*
If conventional stretching isn't working for you or it's too painful, consider a stretching method known as "active isolated" stretching, which consists of holding stretches for only 2 seconds or so and doing about 15 reps per stretch.
Stretching basics
stretching :The reason babies and ballerinas can wrap their legs behind their ears is because they have flexible muscles. Stretching can help you improve your flexibility though most of us won't be able to stretch ourselves into ballerina-like positions.
Stretching is a mellow workout that will improve your flexibility and posture while helping to reduce your tension.
The movements of a stretching workout need not be complicated. You slowly move into a stretch position, then hold it for 10 to 30 seconds or so. You need to include at least one stretch for each major muscle group including your butt, legs, abs, lower back, arms, shoulders and neck.
Stretching can and should be worked into most other workouts, preferably after a warm-up when muscles are more supple and receptive to being stretched.
Upside of Stretching
*
Stretching can be done almost anywhere - a plane, a train, at a desk, in bed or while talking on the phone.
*
Stretching regularly loosens you up, improves your posture, reduces tension and soreness and calms you mentally.
*
You don't have to buy a single piece of equipment.
Downside of Stretching
*
Some people have an easier time with flexibility than others. Runners in particular have an especially hard time getting flexible and staying that way.
*
You won't be doing much to increase strength or lose weight
*
When first starting, you may be frustrated if you've lost some flexibility.
*
It's definitely not a fat-burning activity.
Is Stretching for You?
This chart can help you see how stretching fits your goals and lifestyle concerns.
Body Parts Worked : Whichever ones you want.
Calories Burned: Up to 270 an hour for a 150-pound person, 360 for a 200-pound person.
Gear : None needed, although a mat or plush carpet will increase your comfort.
Instruction/Facilities : No special facilities or instruction.
Time : Daily for as little as five minutes, as much as 60 minutes depending on your goals and how much you're into it.
Schedule/Flexibility : Very flexible.
Stretching Tips
*
You have to stretch each area of the body because stretching your hamstrings does not translate into more flexible shoulders.
*
Never stretch a cold, unprepared muscle. Always warm up for 5-10 minutes before you stretch with some light movement or save it for the end of your workout.
*
Do 1-3 reps of each stretch.
*
You should never push a stretch to the point of mild discomfort - and never to the point of real pain.
*
If conventional stretching isn't working for you or it's too painful, consider a stretching method known as "active isolated" stretching, which consists of holding stretches for only 2 seconds or so and doing about 15 reps per stretch.
WORK OUT-YOGA
YOGA
Yoga Basics
Yoga :Yoga is an exercise system that consists of a series of poses, postures and positions. The practice of yoga began in India about 5,000 years ago to promote union of mind, body and spirit.
Yoga is a physical and spiritual practice with roots in ancient India but with relevance to daily life in modern times. The typical workout blends strength, flexibility and body awareness with a series of poses, postures and positions called “asanas”.
While there are many forms of yoga, most yoga newbies find Hatha the best school of yoga to start with. It includes all of the basic yoga moves and breathing exercises, but leaves out the spiritual aspects of some other forms. There are also many different styles of Hatha yoga, some more meditative, some more physically vigorous.
One of the most appealing aspects of yoga is its ability to promote flexibility and relaxation. Most gyms offer classes or you can check your phone book for a local yoga studio. Most places offer classes in a variety of skill levels and times throughout the week. If classes aren’t your thing, check out a yoga DVD, TV program or book to help guide you through a routine.
Yoga can be practiced to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles and to open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you.
Upside of Yoga
* Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes.
* Yoga energizes your body and the associated meditation can help calm your mind.
* Yoga can be done nearly anywhere, just remember to pack your mat on your next business trip.
* You need very little equipment. A basic class typically runs $5-$20 a session.
* A sense of camaraderie can develop among students taking the same class. You and your yoga buddies will gently encourage each other.
* When you master proper positioning, it feels great and then you’ll feel more comfortable doing yoga at home on your own.
Downside of Yoga
* If flexibility isn't your strong suit, you need yoga, but trying to get into and out of some of the asanas may be frustrating.
* Yoga has its own terminology and you may feel as if you're trying to learn a foreign language as well as get your body into shape.
* Large classes mean less individual instruction from the teacher so you may not use the right technique for the best, most comfortable results.
Is Yoga for You?
This chart can help you see how yoga fits your goals and lifestyle concerns.
Body Parts Worked : Overall body flexibility and strength
Calories Burned : About 180 an hour for a 150-pound person, 240 for a 200-pound person.
Gear : A mat is good if not essential; other props, such as ropes, blankets and blocks, may also be used.
Location : Almost anywhere
Time : Most classes last 30-90 minutes.
Schedule/Flexibility :The range of classes available can accommodate most schedules or you can do your yoga routine anytime on your own.
Yoga Tips
* Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level.
* A good yoga instructor should appear calm and in control, explaining movements before doing them.
* When doing yoga at home, be sure you have enough space. Nothing disrupts the peace like knocking an elbow into the leg of a coffee table.
* Yoga beginners may find classes intimidating, but having an instructor will help make sure you are getting into position correctly. Plus, with support of the group you may push yourself to try postures you’d skip at home.
Yoga Basics
Yoga :Yoga is an exercise system that consists of a series of poses, postures and positions. The practice of yoga began in India about 5,000 years ago to promote union of mind, body and spirit.
Yoga is a physical and spiritual practice with roots in ancient India but with relevance to daily life in modern times. The typical workout blends strength, flexibility and body awareness with a series of poses, postures and positions called “asanas”.
While there are many forms of yoga, most yoga newbies find Hatha the best school of yoga to start with. It includes all of the basic yoga moves and breathing exercises, but leaves out the spiritual aspects of some other forms. There are also many different styles of Hatha yoga, some more meditative, some more physically vigorous.
One of the most appealing aspects of yoga is its ability to promote flexibility and relaxation. Most gyms offer classes or you can check your phone book for a local yoga studio. Most places offer classes in a variety of skill levels and times throughout the week. If classes aren’t your thing, check out a yoga DVD, TV program or book to help guide you through a routine.
Yoga can be practiced to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles and to open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you.
Upside of Yoga
* Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes.
* Yoga energizes your body and the associated meditation can help calm your mind.
* Yoga can be done nearly anywhere, just remember to pack your mat on your next business trip.
* You need very little equipment. A basic class typically runs $5-$20 a session.
* A sense of camaraderie can develop among students taking the same class. You and your yoga buddies will gently encourage each other.
* When you master proper positioning, it feels great and then you’ll feel more comfortable doing yoga at home on your own.
Downside of Yoga
* If flexibility isn't your strong suit, you need yoga, but trying to get into and out of some of the asanas may be frustrating.
* Yoga has its own terminology and you may feel as if you're trying to learn a foreign language as well as get your body into shape.
* Large classes mean less individual instruction from the teacher so you may not use the right technique for the best, most comfortable results.
Is Yoga for You?
This chart can help you see how yoga fits your goals and lifestyle concerns.
Body Parts Worked : Overall body flexibility and strength
Calories Burned : About 180 an hour for a 150-pound person, 240 for a 200-pound person.
Gear : A mat is good if not essential; other props, such as ropes, blankets and blocks, may also be used.
Location : Almost anywhere
Time : Most classes last 30-90 minutes.
Schedule/Flexibility :The range of classes available can accommodate most schedules or you can do your yoga routine anytime on your own.
Yoga Tips
* Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level.
* A good yoga instructor should appear calm and in control, explaining movements before doing them.
* When doing yoga at home, be sure you have enough space. Nothing disrupts the peace like knocking an elbow into the leg of a coffee table.
* Yoga beginners may find classes intimidating, but having an instructor will help make sure you are getting into position correctly. Plus, with support of the group you may push yourself to try postures you’d skip at home.
WORK OUT-KICK BOXING
KICK BOXING
Kick boxing Basics
Kickboxing WorkoutPow! Bam! Zonk!: Kick boxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.
Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.
Kick boxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.
For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kick boxing programs provide a safer alternative .
Upside of Kick boxing
*
What could be better than punching or kicking something to relieve stress?
*
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
*
You'll also learn some self-defense, balance, coordination, speed and agility.
*
And hey, it's fun.
Downside of Kick boxing
*
Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
*
Many beginning exercisers will find this type of workout too strenuous.
*
If you don't click with the instructor or classmates, the fun factor can fizzle fast.
Is Kick boxing for You?
This chart can help you see how kick boxing fits your goals and lifestyle concerns.
Body Parts Worked : Just about everything - skeletal muscles and bones as well as cardiovascular system.
Calories Burned : About 680 an hour for a 150-pound person, 907 for a 200-pound person.
Gear : A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.
Instruction/Facilities : Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.
Time :A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.
Schedule/Flexibility : Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.
Kick boxing Tips
*
The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.
*
Another no-no: Don't lock your joints when throwing kicks or punches.
*
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
*
Avoid exercising beyond your fatigue level.
Kick boxing Basics
Kickboxing WorkoutPow! Bam! Zonk!: Kick boxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.
Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.
Kick boxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.
For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kick boxing programs provide a safer alternative .
Upside of Kick boxing
*
What could be better than punching or kicking something to relieve stress?
*
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
*
You'll also learn some self-defense, balance, coordination, speed and agility.
*
And hey, it's fun.
Downside of Kick boxing
*
Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
*
Many beginning exercisers will find this type of workout too strenuous.
*
If you don't click with the instructor or classmates, the fun factor can fizzle fast.
Is Kick boxing for You?
This chart can help you see how kick boxing fits your goals and lifestyle concerns.
Body Parts Worked : Just about everything - skeletal muscles and bones as well as cardiovascular system.
Calories Burned : About 680 an hour for a 150-pound person, 907 for a 200-pound person.
Gear : A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.
Instruction/Facilities : Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.
Time :A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.
Schedule/Flexibility : Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.
Kick boxing Tips
*
The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.
*
Another no-no: Don't lock your joints when throwing kicks or punches.
*
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
*
Avoid exercising beyond your fatigue level.
WORK OUT-STAIR CLIMBING
STAIR CLIMBING
Stair Climbing Basics
stair climbing :Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.
Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.
These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.
Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.
Upside of Stair Climbing
*
You burn more calories and strengthen your bones because this activity is weight-bearing.
*
Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
*
Using a stair climber prepares you for climbing the stairs you encounter throughout your day.
Downside of Stair Climbing
*
Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.
*
Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.
*
If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.
*
The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.
Is Stair Climbing for You?
This chart can help you see how stair climbing fits your goals and lifestyle concerns.
Body Parts Worked :Cardiovascular system, legs, butt.
Calories Burned : About 408 calories an hour for a 150-pound person, 544 for a 200-pound person.
Gear : The machine, workout clothes, shoes and a water bottle.
Instruction/Facilities : You'll find stair climbers at almost any gym because they are one of the most popular pieces of cardiovascular equipment. If you buy one for home, don't waste your money on a cheap one.
Time :20-60 minutes a session.
Schedule/Flexibility : Depends on gym's hours.
Stair Climbing Tips
*
Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.
*
Take 6- to 8-inch steps.
*
Stand up tall with your hands resting lightly on the handrails.
*
Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.
Stair Climbing Basics
stair climbing :Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.
Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.
These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.
Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.
Upside of Stair Climbing
*
You burn more calories and strengthen your bones because this activity is weight-bearing.
*
Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
*
Using a stair climber prepares you for climbing the stairs you encounter throughout your day.
Downside of Stair Climbing
*
Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.
*
Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.
*
If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.
*
The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.
Is Stair Climbing for You?
This chart can help you see how stair climbing fits your goals and lifestyle concerns.
Body Parts Worked :Cardiovascular system, legs, butt.
Calories Burned : About 408 calories an hour for a 150-pound person, 544 for a 200-pound person.
Gear : The machine, workout clothes, shoes and a water bottle.
Instruction/Facilities : You'll find stair climbers at almost any gym because they are one of the most popular pieces of cardiovascular equipment. If you buy one for home, don't waste your money on a cheap one.
Time :20-60 minutes a session.
Schedule/Flexibility : Depends on gym's hours.
Stair Climbing Tips
*
Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.
*
Take 6- to 8-inch steps.
*
Stand up tall with your hands resting lightly on the handrails.
*
Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.
WORK OUT-WALKING
WALKING
Walking Basics
Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?
Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.
Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.
Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?
Upside of Walking
* Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.
* You can adjust your pace, technique and the terrain to accommodate your fitness level.
* It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.
* Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.
* Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.
Downside of Walking
* Some people find walking a bore.
* It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.
* To have a complete workout, you must also incorporate strengthening and stretching activities.
Is Walking for You?
This chart can help you see how walking fits your goals and lifestyle concerns.
Body Parts Worked : Heart, legs, lungs
Calories Burned : About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace
Gear : Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.
Instruction/Facilities : Anywhere, but you might want to try a track, treadmill, trail or mall
Time : 20-60 minutes or more, three to six days a week
Schedule/Flexibility : Fits easily into most schedules. Can be broken into several 10-minute treks
Walking Tips
* Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.
* Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.
* Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.
* Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.
* Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.
Walking Assignments
Goal: We're taking this first week to get into the habit of walking. Consequently, our emphasis is on getting out there and doing it no matter what. Your goal is to accumulate a total of 30 minutes walking time per day, at least six days this week.
Notice I said accumulate. That means you don't have to do the entire 30 minutes at once. If you get tired or run out of time, simply split up your walking time into two or three (or more) sessions throughout the day. Numerous studies show you'll burn exactly the same amount of calories and get almost the same health benefits as doing the entire walking workout in one shot.
As you walk, don't worry about your speed, intensity or even how many calories you're burning. (We'll focus on those things in the weeks to come!) Simply get your body used to the art of putting one foot in front of the other and use the quiet time to focus on your daily meditation. Take note of how your body responds to walking: What your breathing sounds like, how much you sweat, how the muscles in your legs feel, how your body moves, how long it takes before you feel tired.
You may not be used to regular exercise, but you'll be surprised at how quickly you get hooked. If you're ever tempted to skip a day, visit the gang on the message board for a little kick in the pants. Most importantly, make putting on your walking shoes part of your daily routine -- so you'll be ready to go whenever the spirit moves you. That's a good first step in the right direction.
Walking Basics
Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?
Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.
Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.
Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?
Upside of Walking
* Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.
* You can adjust your pace, technique and the terrain to accommodate your fitness level.
* It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.
* Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.
* Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.
Downside of Walking
* Some people find walking a bore.
* It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.
* To have a complete workout, you must also incorporate strengthening and stretching activities.
Is Walking for You?
This chart can help you see how walking fits your goals and lifestyle concerns.
Body Parts Worked : Heart, legs, lungs
Calories Burned : About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace
Gear : Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.
Instruction/Facilities : Anywhere, but you might want to try a track, treadmill, trail or mall
Time : 20-60 minutes or more, three to six days a week
Schedule/Flexibility : Fits easily into most schedules. Can be broken into several 10-minute treks
Walking Tips
* Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.
* Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.
* Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.
* Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.
* Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.
Walking Assignments
Goal: We're taking this first week to get into the habit of walking. Consequently, our emphasis is on getting out there and doing it no matter what. Your goal is to accumulate a total of 30 minutes walking time per day, at least six days this week.
Notice I said accumulate. That means you don't have to do the entire 30 minutes at once. If you get tired or run out of time, simply split up your walking time into two or three (or more) sessions throughout the day. Numerous studies show you'll burn exactly the same amount of calories and get almost the same health benefits as doing the entire walking workout in one shot.
As you walk, don't worry about your speed, intensity or even how many calories you're burning. (We'll focus on those things in the weeks to come!) Simply get your body used to the art of putting one foot in front of the other and use the quiet time to focus on your daily meditation. Take note of how your body responds to walking: What your breathing sounds like, how much you sweat, how the muscles in your legs feel, how your body moves, how long it takes before you feel tired.
You may not be used to regular exercise, but you'll be surprised at how quickly you get hooked. If you're ever tempted to skip a day, visit the gang on the message board for a little kick in the pants. Most importantly, make putting on your walking shoes part of your daily routine -- so you'll be ready to go whenever the spirit moves you. That's a good first step in the right direction.
WORK OUT- JOGGING/ RUNNING
JOGGING/RUNNING
Jogging/Running Basics
Jogging/Running: Workout Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.
Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.
Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.
So what's the difference between running and jogging? If you feel like you're running, then you're running!
Upside of Jogging and Running
*
You can run virtually anytime and under any conditions.
*
It's a good way to be alone and think.
*
Or you can spend time with a partner.
*
You can also take it indoors on a treadmill or gym track.
*
It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.
Downside of Jogging and Running
*
Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
*
Doing too much, too quickly opens you up to injuries such as shin splints.
*
Some people find jogging and running a bore.
*
Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.
Are Jogging and Running for You?
This chart can help you see how jogging and running fit your goals and lifestyle concerns.
Body Parts Worked: Cardiovascular system and legs.
Calories Burned : Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.
Gear : A good pair of running shoes. For women, a good sports bra.
Instruction/Facilities : None required. Your local running club may have classes, teams or informal groups.
Time : 20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.
Schedule/Flexibility : Should be able to fit any schedule.
Jogging and Running Tips
*
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.
*
Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.
*
When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .
Jogging/Running Basics
Jogging/Running: Workout Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.
Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.
Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.
So what's the difference between running and jogging? If you feel like you're running, then you're running!
Upside of Jogging and Running
*
You can run virtually anytime and under any conditions.
*
It's a good way to be alone and think.
*
Or you can spend time with a partner.
*
You can also take it indoors on a treadmill or gym track.
*
It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.
Downside of Jogging and Running
*
Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
*
Doing too much, too quickly opens you up to injuries such as shin splints.
*
Some people find jogging and running a bore.
*
Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.
Are Jogging and Running for You?
This chart can help you see how jogging and running fit your goals and lifestyle concerns.
Body Parts Worked: Cardiovascular system and legs.
Calories Burned : Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.
Gear : A good pair of running shoes. For women, a good sports bra.
Instruction/Facilities : None required. Your local running club may have classes, teams or informal groups.
Time : 20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.
Schedule/Flexibility : Should be able to fit any schedule.
Jogging and Running Tips
*
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.
*
Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.
*
When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .
WORK OUT-CIRCUIT TRANING
CIRCUIT TRAINING
Circuit Training Basics
Circuit Training :Workout What do you get when you cross an intense weight workout with an equally demanding cardio routine? Circuit training.
This is fast-paced weight training where you move from exercise to exercise -- sometimes running from one to another -- without taking a break.
Many exercises focus primarily on strengthening or cardiovascular activity, but circuit training combines both. You get to build up your muscles and your heart.
Instruction is typically offered in small groups. Each activity is brief, in some cases lasting as little as 15 seconds. Then you move right on to the next station, without resting so you keep burning calories and working your heart.
Activities range from weight machines to exercise bands to dumbbells to calisthenics. There may be several dozen stations, with a session lasting half an hour or so.
Upside of Circuit Training
* This is a wonderful workout to liven things up if you're feeling stale from doing the same-old, same-old.
* Circuit training is also the ideal routine if you're short on time.
* The wide variety and energetic pace prevent boredom.
* You go at the level of intensity that’s right for you but can still enjoy the motivational aspects of a group setting.
* Check out a circuit training DVD you can do anytime you feel like burning fat and working up a sweat.
Downside of Circuit Training
* Although you'll build moderate amounts of strength and burn some calories with circuit training, it's not a pure form of either one.
* Slower, heavier strength training is better for building strength, and traditional aerobic workouts are better for burning calories and improving your cardiovascular fitness.
* Depending on the size and speed of the class, an instructor might not have enough time to check each participant’s technique and form thus increasing risk of injury
Is Circuit Training for You?
This chart can help you see how circuit training fits your goals and lifestyle concerns.
Body Parts Worked : Just about everything – skeletal muscles and bones as well as cardiovascular system.
Calories Burned : About 544 an hour for a 150-pound person, 726 for a 200-pound person.
Gear : Regular workout clothes and a way to measure your heart rate or effort level.
Location : Weight machines, free weights and any other equipment that can be used for weight training. Can be done at home or a gym.
Time : 20-60 minutes one to three times a week.
Schedule/Flexibility : Can fit even a busy schedule.
Circuit Training Tips
* Try a "super" circuit: Alternate one minute of an aerobic exercise such as jump rope, stepping or stationary cycling with 15 reps of a weight-training exercise.
* Don't forget to take your heart rate every 15 minutes or so, or at least rate your effort on a scale of 1-10 so you don't overdo or underdo it.
* Many gyms have a circuit of weight machines so you can simply move from one to the next.
Circuit Training Basics
Circuit Training :Workout What do you get when you cross an intense weight workout with an equally demanding cardio routine? Circuit training.
This is fast-paced weight training where you move from exercise to exercise -- sometimes running from one to another -- without taking a break.
Many exercises focus primarily on strengthening or cardiovascular activity, but circuit training combines both. You get to build up your muscles and your heart.
Instruction is typically offered in small groups. Each activity is brief, in some cases lasting as little as 15 seconds. Then you move right on to the next station, without resting so you keep burning calories and working your heart.
Activities range from weight machines to exercise bands to dumbbells to calisthenics. There may be several dozen stations, with a session lasting half an hour or so.
Upside of Circuit Training
* This is a wonderful workout to liven things up if you're feeling stale from doing the same-old, same-old.
* Circuit training is also the ideal routine if you're short on time.
* The wide variety and energetic pace prevent boredom.
* You go at the level of intensity that’s right for you but can still enjoy the motivational aspects of a group setting.
* Check out a circuit training DVD you can do anytime you feel like burning fat and working up a sweat.
Downside of Circuit Training
* Although you'll build moderate amounts of strength and burn some calories with circuit training, it's not a pure form of either one.
* Slower, heavier strength training is better for building strength, and traditional aerobic workouts are better for burning calories and improving your cardiovascular fitness.
* Depending on the size and speed of the class, an instructor might not have enough time to check each participant’s technique and form thus increasing risk of injury
Is Circuit Training for You?
This chart can help you see how circuit training fits your goals and lifestyle concerns.
Body Parts Worked : Just about everything – skeletal muscles and bones as well as cardiovascular system.
Calories Burned : About 544 an hour for a 150-pound person, 726 for a 200-pound person.
Gear : Regular workout clothes and a way to measure your heart rate or effort level.
Location : Weight machines, free weights and any other equipment that can be used for weight training. Can be done at home or a gym.
Time : 20-60 minutes one to three times a week.
Schedule/Flexibility : Can fit even a busy schedule.
Circuit Training Tips
* Try a "super" circuit: Alternate one minute of an aerobic exercise such as jump rope, stepping or stationary cycling with 15 reps of a weight-training exercise.
* Don't forget to take your heart rate every 15 minutes or so, or at least rate your effort on a scale of 1-10 so you don't overdo or underdo it.
* Many gyms have a circuit of weight machines so you can simply move from one to the next.
Monday, August 18, 2008
TOTAL BODY WORKOUT
CREATE A BASIC BOOT CAMP WORK OUTDOORS
When the weather is pleasant, there's absolutely no reason to confine your workouts to the gym. With all the high-tech advances in running and climbing and biking machines, we tend to forget that the real thing lies right outside our front door, and at a substantially lower cost than a gym membership. Your own body weight provides more than enough resistance for a good strength-training program, and with a little ingenuity and imagination, you can fashion dozens of workouts at any level of difficulty, from beginner to boot camp. The folks in the military have been doing it for years.
You can easily make your own basic boot camp routine by walking (or running) for a bit then stopping to do any of a dozen quick exercises that require little more than your own body weight and perhaps a park bench or a tree. Then resume walking (or running) till you get to the next pit stop, where you perform the next exercise.
Here's a sample intermediate program. You can make it easier by extending the walking time between exercises, doing fewer pit-stop exercises or doing fewer reps of the exercises themselves. If you're an advanced exerciser and up to the challenge, making it more difficult is a cinch: Faster runs between pit stops, extra sets and reps during. The time spent walking (or running) between pit stops is given just for the sake of example. You can -- and should -- adjust it to your own needs.
Warm-up: Walk 5 minutes
First aerobic period: 5 minutes brisk walk or slow jog
Pit stop: Walking lunges. Step forward, extending your right leg in front of you. Bend your knees, and lower your body toward the floor between the back and front legs. The back leg will bend and the back heel will come off the floor. The front leg will be bent to a right angle, with the knee never going in front of the ankle, remaining directly in line with the ankle. Come up and switch legs, bringing the left leg forward, and repeat. Do 10 "switches."
Second aerobic period: 5 minutes brisk walk or jog
Pit stop: Jumps. Take a stance as if you were about to dive into a pool. Crouch down slightly, put both hands behind you, and then, in this "half-squat" position, "dive" forward as far as you can by pushing off on your feet and thrusting your arms forward. Try to land with a soft impact by bending your knees. Then immediately take two small jumps back. Repeat the sequence 6 times.
Third aerobic period: 5 minutes brisk walk or jog
Pit stop: Push-ups. You can do them any of a number of ways, depending on your fitness level -- the "assisted" version on your knees or the regular one using the whole body weight. Beginners can keep the feet on the ground and push up from the seat part of a park bench, keeping the body at an angle to the ground. The steeper the angle, the easier it is; you can make it even easier by standing a couple of feet away from a tree, leaning your upper body against it and pushing off. Return the upper body till it's touching the tree, and repeat.
Reps: as many as you can.
Fourth aerobic period: 5 minutes brisk walk or jog
Pit stop: Tricep dips. Sit on a park bench, legs extended, feet on the ground, hands at your sides grasping the edge of the bench, palms facing behind you. Slide your butt off the bench and lower your body towards the ground by bending the elbows. Stop lowering your body when your shoulders get just above your elbows, and then bring yourself up again by straightening the arms. Keep your back perpendicular to the ground. The closer you bring your feet in (and the more the knees are bent) the easier the exercise. Ten reps.
Fifth aerobic period: 5 minutes brisk walk or jog, slowing down the last couple of minutes to bring the heart rate down.
Finish up with: A set of abdominal curls and some light stretching, and walk home.
Exercising outdoors with a workout like this not only lets you train both anaerobic and aerobic energy systems, it gives you the added benefit of exposure to sunlight. That produces vitamin D in the body, vitally important for bone health, and has the added advantage of raising serotonin levels (nature's own "natural" Prozac.).
When the weather is pleasant, there's absolutely no reason to confine your workouts to the gym. With all the high-tech advances in running and climbing and biking machines, we tend to forget that the real thing lies right outside our front door, and at a substantially lower cost than a gym membership. Your own body weight provides more than enough resistance for a good strength-training program, and with a little ingenuity and imagination, you can fashion dozens of workouts at any level of difficulty, from beginner to boot camp. The folks in the military have been doing it for years.
You can easily make your own basic boot camp routine by walking (or running) for a bit then stopping to do any of a dozen quick exercises that require little more than your own body weight and perhaps a park bench or a tree. Then resume walking (or running) till you get to the next pit stop, where you perform the next exercise.
Here's a sample intermediate program. You can make it easier by extending the walking time between exercises, doing fewer pit-stop exercises or doing fewer reps of the exercises themselves. If you're an advanced exerciser and up to the challenge, making it more difficult is a cinch: Faster runs between pit stops, extra sets and reps during. The time spent walking (or running) between pit stops is given just for the sake of example. You can -- and should -- adjust it to your own needs.
Warm-up: Walk 5 minutes
First aerobic period: 5 minutes brisk walk or slow jog
Pit stop: Walking lunges. Step forward, extending your right leg in front of you. Bend your knees, and lower your body toward the floor between the back and front legs. The back leg will bend and the back heel will come off the floor. The front leg will be bent to a right angle, with the knee never going in front of the ankle, remaining directly in line with the ankle. Come up and switch legs, bringing the left leg forward, and repeat. Do 10 "switches."
Second aerobic period: 5 minutes brisk walk or jog
Pit stop: Jumps. Take a stance as if you were about to dive into a pool. Crouch down slightly, put both hands behind you, and then, in this "half-squat" position, "dive" forward as far as you can by pushing off on your feet and thrusting your arms forward. Try to land with a soft impact by bending your knees. Then immediately take two small jumps back. Repeat the sequence 6 times.
Third aerobic period: 5 minutes brisk walk or jog
Pit stop: Push-ups. You can do them any of a number of ways, depending on your fitness level -- the "assisted" version on your knees or the regular one using the whole body weight. Beginners can keep the feet on the ground and push up from the seat part of a park bench, keeping the body at an angle to the ground. The steeper the angle, the easier it is; you can make it even easier by standing a couple of feet away from a tree, leaning your upper body against it and pushing off. Return the upper body till it's touching the tree, and repeat.
Reps: as many as you can.
Fourth aerobic period: 5 minutes brisk walk or jog
Pit stop: Tricep dips. Sit on a park bench, legs extended, feet on the ground, hands at your sides grasping the edge of the bench, palms facing behind you. Slide your butt off the bench and lower your body towards the ground by bending the elbows. Stop lowering your body when your shoulders get just above your elbows, and then bring yourself up again by straightening the arms. Keep your back perpendicular to the ground. The closer you bring your feet in (and the more the knees are bent) the easier the exercise. Ten reps.
Fifth aerobic period: 5 minutes brisk walk or jog, slowing down the last couple of minutes to bring the heart rate down.
Finish up with: A set of abdominal curls and some light stretching, and walk home.
Exercising outdoors with a workout like this not only lets you train both anaerobic and aerobic energy systems, it gives you the added benefit of exposure to sunlight. That produces vitamin D in the body, vitally important for bone health, and has the added advantage of raising serotonin levels (nature's own "natural" Prozac.).
Sunday, August 10, 2008
DIET&NUTRITION
DIETS A-Z:
Get the lowdown on popular diets - it's all right here. Our dietician rates every diet from Atkins to Zone and tells you how the programs work. Plus you'll find reviews from other iVillagers, and resource links.
MENU:
1:3-HOUR PLAN
2:ABs DIET PLAN
3:PROTIEN DIET PLAN
4:LOW FAT DIET PLAN
5:SLIM FAST PLAN
6:5 SUPER FOODS TO REDUCE WEIGHT
7:5 TIPS FOR CONTROLLING YOUR PORTIONS
3-HOUR PLAN:
3-hour dietJorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.
The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.
In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.
Upside of the 3-Hour Diet
*
There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.
*
The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.
*
The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.
Downside of the 3-Hour Diet
*
It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.
*
For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.
*
The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.
IS THE 3-HOUR PLAN FOR U:
This chart can help you see how the 3-Hour Diet fits your goals and lifestyle concerns.
Duration : Indefinitely
Restaurants : Yes, but watch the portion size
Alcohol : Yes, in moderation
Caffeine : Yes
Special Foods : No
Family Friendly : Yes
Vegetarian Friendly : Yes
THE ABS DIET BASICS:
Abs dietThe Abs Diet focuses on eating healthy food in six meals per day to lose weight from your belly first, according to David Zinczenko, author of The Abs Diet and editor in chief of Men's Health.
Build your meals around the acronym ABS DIET POWER and do 30 minutes of exercise two to three times each week to lose weight without counting calories, grams of fat or carbs, or measuring portions. ABS DIET POWER stands for:
Almonds and other nuts
Beans and other legumes
Spinach and other green veggies
Dairy (fat free or low fat)
Instant unsweetened oatmeal
Eggs
Turkey and other lean meat
Peanut butter
Olive oil
Whole-grain bread and cereal
Extra protein from whey powder
Is the Abs Diet for You?
This chart can help you see how the Abs Diet fits your goals and lifestyle concerns.
Duration Indefinite
Restaurants Yes, but choose healthier options
Alcohol Avoid for the first six weeks (at least); after that, it's OK in moderation
Caffeine Yes
Special Foods Whey protein powder is an essential part of the eating plan, and not something most people typically have on their shelf at home
Family Friendly Yes
Vegetarian Friendly Yes, if you include eggs and dairy in your food choices
ABs DIET MENU FOR U:
A day on the Abs Diet might look like this:
Breakfast:
*
Oatmeal with blueberries
*
Cup of peanut butter shake with whey powder
*
Vegetable juice
Lunch:
*
Three-bean salad
*
Turkey or chicken on whole-grain bread
Dinner:
*
Spinach omelet with low-fat cheese
*
Green salad with olive oil and lemon juice
*
Slice of whole-grain toast
*
Strawberries
Snacks:
*
Nuts; peanut and almond butters
*
Low-fat cheese or yogurt
*
Hummus or bean dip with celery sticks
HIGH PROTIEN DIET FOR U:
Sample High Protein Diet Menu
A traditional high-protein/low-carb diet might look like this:
Breakfast:
* Steak and eggs
*
Cup of tea or coffee without milk
Lunch:
*
Tuna salad and bacon pita
*
Small portion of almonds
Dinner:
*
Broiled salmon with broccoli and cauliflower
*
Seltzer water
Snacks:
*
Mixed nuts
*
Peanut butter scoops
Sample Low Fat Diet Menu
A traditional low fat diet consists mainly of foods that are low in fat and high in fiber. Some people may wish to add foods that contain monounsaturated fats, such as avocado and nuts:
Breakfast:
*
Oatmeal made with skim milk, topped with blueberries
*
Cup of herbal tea
Lunch:
*
Ginger carrot soup with whole-wheat bread
*
Pear, apple and cranberry fruit salad
Dinner:
*
Mediterranean chicken over whole-wheat spaghetti
*
Roasted vegetables
*
Small glass of red wine
*
Sliced melon with cherries
Snacks:
*
Celery sticks or broccoli and low-fat ranch dressing
*
Low-fat cottage cheese (or fat-free yogurt) with fresh fruit
SLIM FAST PLAN:
Slim Fast DietAccording to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.
The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.
The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).
SAMPLE SLIM FAST MENU:
MA day on the Slim-Fast Plan might look like this:
Breakfast:
*
Slim-Fast shake or bar
Lunch:
*
Shake or bar
*
Half a turkey sandwich (200 calories) or citrus spinach salad
Dinner:
*
Grilled or steamed asparagus, eggplant and squash
*
Baked fish, skinless chicken or lean beef
*
Salad with dressing
*
Small serving of potato, pasta, rice or corn
*
Fruit
Snacks:
*
Apple, half a cup of grapes, half a banana or small fruit salad
*
Ounce of pretzels or mini-bag of popcorn
*
Snack bar
DIET 101: 5 SUPER FOODS FOR WEIGHT LOSS:
Some foods make it really difficult to lose weight. They create their own self-sustaining cravings ("Betcha can't eat just one!") and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It's true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.
1 ;grape fruit: Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit's reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn't completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2) Sardines. Sardines might just be one of the greatest health bargains of all time, and they're a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they're a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. (And when you're in a good mood, you tend to crave less junk food!) Third, sardines are convenient, easy to find and cheap. And because they're very low on the food chain, they're remarkably free of contaminants, such as mercury and heavy metals.
3) Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it's also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious.
4) Grass-Fed Beef. Meat is a great diet food -- if it doesn't contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can't find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5) Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.
5 Tips for Controlling Your Portions
We're overeating. To the tune 500 calories per day. That's how many more calories we routinely eat today versus 30 years ago. No wonder we're gaining weight!
Where do the extra calories come from? Sweetened beverages and fast food are two oft-mentioned culprits, but I put my money on expanding portion sizes contributing to our expanding waistlines.
1. Measure!
If you want to know how much you're eating, you simply have to break out the measuring cups and spoons. Pour a typical bowl of breakfast cereal, then measure the amount in your bowl. Compare that to the serving size listed on the label, and adjust the amount in your bowl accordingly. Do the same for everything you eat, and you'll see exactly where you can make changes.
2. Take the quiz
Check out the portion quiz from the Department of Health and Human Services. You'll find that 20 years ago a standard cup of coffee was eight ounces (quick — how many ounces does your coffee mug hold?) and had 45 calories from added milk and sugar. Today's regular coffee is twice as big, at 16 ounces, and contains 350 calories from added milk and sugar. Makes you rethink that morning cup of joe, doesn't it?
3. Purchase calorie-portioned foods
I love the new 100-calorie snacks, already portioned for us. No more guesswork or reading labels and then counting out the exact number of cookies or crackers in a serving. We can eat the whole bag and still feel proud of ourselves because it's only one serving. You can accomplish the same thing if you prefer to purchase in bulk by simply pre-portioning your food into serving-size bags. It takes a bit more time, but it's cheaper in the long run.
4. Use smaller plates and bowls
How big is your dinner plate? A standard dinner plate was 10 inches in diameter 30 years back, but many are now 12 inches — with 40 percent more room for food! While you're measuring your food portions, measure your plates and dishes as well. If yours are too big, it's time to purchase new, smaller dishes to help rein in expanding portions.
. Use your hands
It's not convenient to carry around measuring cups all the time, but your hands are always available! Use these comparisons to estimate portion sizes when you're eating out or at a friend's house:
*
o
A woman's fist or a baseball — one cup serving of vegetables or fruit
o
A rounded handful — about one-half cup cooked or raw veggies or cut fruit, a piece of fruit, or one-half cup of cooked rice or pasta; also a good measure for a snack serving, such as chips or pretzels
o
A deck of cards or the palm of your hand (don't count your fingers!) — a three-ounce serving of meat, fish or poultry
o
A golf ball or large egg — one-quarter cup of dried fruit or nuts
o
A tennis ball — about one cup of ice cream, potato, pasta or rice
o
A computer mouse — about the size of a small baked potato
o
A compact disc — about the size of one serving of pancake or small waffle
o
A thumb tip — about one teaspoon of peanut butter or margarine
o
A Ping-Pong ball — two tablespoons of peanut butter or salad dressing
o
Four dice — one ounce of cheese
Get the lowdown on popular diets - it's all right here. Our dietician rates every diet from Atkins to Zone and tells you how the programs work. Plus you'll find reviews from other iVillagers, and resource links.
MENU:
1:3-HOUR PLAN
2:ABs DIET PLAN
3:PROTIEN DIET PLAN
4:LOW FAT DIET PLAN
5:SLIM FAST PLAN
6:5 SUPER FOODS TO REDUCE WEIGHT
7:5 TIPS FOR CONTROLLING YOUR PORTIONS
3-HOUR PLAN:
3-hour dietJorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.
The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.
In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.
Upside of the 3-Hour Diet
*
There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.
*
The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.
*
The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.
Downside of the 3-Hour Diet
*
It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.
*
For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.
*
The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.
IS THE 3-HOUR PLAN FOR U:
This chart can help you see how the 3-Hour Diet fits your goals and lifestyle concerns.
Duration : Indefinitely
Restaurants : Yes, but watch the portion size
Alcohol : Yes, in moderation
Caffeine : Yes
Special Foods : No
Family Friendly : Yes
Vegetarian Friendly : Yes
THE ABS DIET BASICS:
Abs dietThe Abs Diet focuses on eating healthy food in six meals per day to lose weight from your belly first, according to David Zinczenko, author of The Abs Diet and editor in chief of Men's Health.
Build your meals around the acronym ABS DIET POWER and do 30 minutes of exercise two to three times each week to lose weight without counting calories, grams of fat or carbs, or measuring portions. ABS DIET POWER stands for:
Almonds and other nuts
Beans and other legumes
Spinach and other green veggies
Dairy (fat free or low fat)
Instant unsweetened oatmeal
Eggs
Turkey and other lean meat
Peanut butter
Olive oil
Whole-grain bread and cereal
Extra protein from whey powder
Is the Abs Diet for You?
This chart can help you see how the Abs Diet fits your goals and lifestyle concerns.
Duration Indefinite
Restaurants Yes, but choose healthier options
Alcohol Avoid for the first six weeks (at least); after that, it's OK in moderation
Caffeine Yes
Special Foods Whey protein powder is an essential part of the eating plan, and not something most people typically have on their shelf at home
Family Friendly Yes
Vegetarian Friendly Yes, if you include eggs and dairy in your food choices
ABs DIET MENU FOR U:
A day on the Abs Diet might look like this:
Breakfast:
*
Oatmeal with blueberries
*
Cup of peanut butter shake with whey powder
*
Vegetable juice
Lunch:
*
Three-bean salad
*
Turkey or chicken on whole-grain bread
Dinner:
*
Spinach omelet with low-fat cheese
*
Green salad with olive oil and lemon juice
*
Slice of whole-grain toast
*
Strawberries
Snacks:
*
Nuts; peanut and almond butters
*
Low-fat cheese or yogurt
*
Hummus or bean dip with celery sticks
HIGH PROTIEN DIET FOR U:
Sample High Protein Diet Menu
A traditional high-protein/low-carb diet might look like this:
Breakfast:
* Steak and eggs
*
Cup of tea or coffee without milk
Lunch:
*
Tuna salad and bacon pita
*
Small portion of almonds
Dinner:
*
Broiled salmon with broccoli and cauliflower
*
Seltzer water
Snacks:
*
Mixed nuts
*
Peanut butter scoops
Sample Low Fat Diet Menu
A traditional low fat diet consists mainly of foods that are low in fat and high in fiber. Some people may wish to add foods that contain monounsaturated fats, such as avocado and nuts:
Breakfast:
*
Oatmeal made with skim milk, topped with blueberries
*
Cup of herbal tea
Lunch:
*
Ginger carrot soup with whole-wheat bread
*
Pear, apple and cranberry fruit salad
Dinner:
*
Mediterranean chicken over whole-wheat spaghetti
*
Roasted vegetables
*
Small glass of red wine
*
Sliced melon with cherries
Snacks:
*
Celery sticks or broccoli and low-fat ranch dressing
*
Low-fat cottage cheese (or fat-free yogurt) with fresh fruit
SLIM FAST PLAN:
Slim Fast DietAccording to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.
The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.
The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).
SAMPLE SLIM FAST MENU:
MA day on the Slim-Fast Plan might look like this:
Breakfast:
*
Slim-Fast shake or bar
Lunch:
*
Shake or bar
*
Half a turkey sandwich (200 calories) or citrus spinach salad
Dinner:
*
Grilled or steamed asparagus, eggplant and squash
*
Baked fish, skinless chicken or lean beef
*
Salad with dressing
*
Small serving of potato, pasta, rice or corn
*
Fruit
Snacks:
*
Apple, half a cup of grapes, half a banana or small fruit salad
*
Ounce of pretzels or mini-bag of popcorn
*
Snack bar
DIET 101: 5 SUPER FOODS FOR WEIGHT LOSS:
Some foods make it really difficult to lose weight. They create their own self-sustaining cravings ("Betcha can't eat just one!") and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It's true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.
1 ;grape fruit: Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit's reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn't completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2) Sardines. Sardines might just be one of the greatest health bargains of all time, and they're a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they're a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. (And when you're in a good mood, you tend to crave less junk food!) Third, sardines are convenient, easy to find and cheap. And because they're very low on the food chain, they're remarkably free of contaminants, such as mercury and heavy metals.
3) Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it's also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious.
4) Grass-Fed Beef. Meat is a great diet food -- if it doesn't contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can't find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5) Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.
5 Tips for Controlling Your Portions
We're overeating. To the tune 500 calories per day. That's how many more calories we routinely eat today versus 30 years ago. No wonder we're gaining weight!
Where do the extra calories come from? Sweetened beverages and fast food are two oft-mentioned culprits, but I put my money on expanding portion sizes contributing to our expanding waistlines.
1. Measure!
If you want to know how much you're eating, you simply have to break out the measuring cups and spoons. Pour a typical bowl of breakfast cereal, then measure the amount in your bowl. Compare that to the serving size listed on the label, and adjust the amount in your bowl accordingly. Do the same for everything you eat, and you'll see exactly where you can make changes.
2. Take the quiz
Check out the portion quiz from the Department of Health and Human Services. You'll find that 20 years ago a standard cup of coffee was eight ounces (quick — how many ounces does your coffee mug hold?) and had 45 calories from added milk and sugar. Today's regular coffee is twice as big, at 16 ounces, and contains 350 calories from added milk and sugar. Makes you rethink that morning cup of joe, doesn't it?
3. Purchase calorie-portioned foods
I love the new 100-calorie snacks, already portioned for us. No more guesswork or reading labels and then counting out the exact number of cookies or crackers in a serving. We can eat the whole bag and still feel proud of ourselves because it's only one serving. You can accomplish the same thing if you prefer to purchase in bulk by simply pre-portioning your food into serving-size bags. It takes a bit more time, but it's cheaper in the long run.
4. Use smaller plates and bowls
How big is your dinner plate? A standard dinner plate was 10 inches in diameter 30 years back, but many are now 12 inches — with 40 percent more room for food! While you're measuring your food portions, measure your plates and dishes as well. If yours are too big, it's time to purchase new, smaller dishes to help rein in expanding portions.
. Use your hands
It's not convenient to carry around measuring cups all the time, but your hands are always available! Use these comparisons to estimate portion sizes when you're eating out or at a friend's house:
*
o
A woman's fist or a baseball — one cup serving of vegetables or fruit
o
A rounded handful — about one-half cup cooked or raw veggies or cut fruit, a piece of fruit, or one-half cup of cooked rice or pasta; also a good measure for a snack serving, such as chips or pretzels
o
A deck of cards or the palm of your hand (don't count your fingers!) — a three-ounce serving of meat, fish or poultry
o
A golf ball or large egg — one-quarter cup of dried fruit or nuts
o
A tennis ball — about one cup of ice cream, potato, pasta or rice
o
A computer mouse — about the size of a small baked potato
o
A compact disc — about the size of one serving of pancake or small waffle
o
A thumb tip — about one teaspoon of peanut butter or margarine
o
A Ping-Pong ball — two tablespoons of peanut butter or salad dressing
o
Four dice — one ounce of cheese
obesity
Physique
SYMPTOMS OF OBESITY?
Obesity can hit any person in today’s world, where doing anything has become so
easy. You just need a remote to do what you want, robots and other machines
have came into existence who can do what you want them to do. Consequence of
all these facilities is Bad health and unnecessary expenditure of money on
cure. Remember the old saying “Precautions are always better then cure”. In
case someone is over 10%-25% of the ideal weight then he or she may be obese.
If one is 10%-15% below the ideal weight he or she is known as being Under
Weight.
Measures to Reduce WEIGHT:
Intake of fat and sugar should be cut down.
One should take plenty of liquids.
Fresh fruits and vegetables are good, keeping in mind that in certain cases
such as diabetes, one cannot have fruits rich in sugar.
Consumption of alcohol should be cut down.
Intake of food should be reduced according to the advice of the nutritionist,
dietician or doctor. But in general about 1000 calories per day is sufficient
for the elderly.
Regular physical exercise will help in keeping fit.
More of fiber-rich foods should be eaten.
Food to be
AVOIDED :
Milk and milk products such as whole milk, cream, cheese,
curds made from whole milk lassi, milk sweets, ice-creams, etc.
Sweets, soft drinks (cool drinks), custard, pudding, chocolates and rich cakes
All types of fried foods.
Preserved fruits and dry fruits.
Alcohol.
Starchy root vegetables such as potato, yam, tapioca, etc.
Nuts and oilseeds such as groundnuts, cashew nuts, coconut, pista, almond etc.
Meat products such as mutton, liver, brain, crabs, prawns and egg-yolk.
What to Eat ?
Vegetables such as snake gourd, bitter gourd, chow chow,
pumpkin, white radish, cabbage, cauliflower, lady finger, drumstick, cucumber,
brinjal and all greens.
Skimmed milk, butter milk.
Spices and condiments such as pepper, garlic, vinegar, mustard, coriander, etc.
All fruits except preserved and dry fruits.
Meat products such as chicken, fish that do not have much fat content and
egg-white.
Oils such as gingely oil, sunflower oil, Soya bean oil and refined oil.
Soup, bread, coffee and tea (with very little or no milk).
The following types of food can be taken, taking care not to exceed 1000
calories a day.
Cereals such as rice, wheat, semolina, ragi, rice flakes, vermicelli and oats.
Pulses such as roasted Bengal gram, Green
gram, Black gram, Red Gram (Dhal).
Rules to reduce weight?
Sit down and eat your food patiently. Food should be eaten
in small quantities and slowly.
Drink plenty of water.
Do not eat left-over because they are going for waste. Especially housewives!
Physical exercise and mental activity is very essential. (Older people tend to
eat more when they are lonely).
Write down all the details of what you eat and how much you eat. That way you
will know which food has to be avoided and which food has to be eaten less.
Weigh yourself everyday.
SYMPTOMS OF OBESITY?
Obesity can hit any person in today’s world, where doing anything has become so
easy. You just need a remote to do what you want, robots and other machines
have came into existence who can do what you want them to do. Consequence of
all these facilities is Bad health and unnecessary expenditure of money on
cure. Remember the old saying “Precautions are always better then cure”. In
case someone is over 10%-25% of the ideal weight then he or she may be obese.
If one is 10%-15% below the ideal weight he or she is known as being Under
Weight.
Measures to Reduce WEIGHT:
Intake of fat and sugar should be cut down.
One should take plenty of liquids.
Fresh fruits and vegetables are good, keeping in mind that in certain cases
such as diabetes, one cannot have fruits rich in sugar.
Consumption of alcohol should be cut down.
Intake of food should be reduced according to the advice of the nutritionist,
dietician or doctor. But in general about 1000 calories per day is sufficient
for the elderly.
Regular physical exercise will help in keeping fit.
More of fiber-rich foods should be eaten.
Food to be
AVOIDED :
Milk and milk products such as whole milk, cream, cheese,
curds made from whole milk lassi, milk sweets, ice-creams, etc.
Sweets, soft drinks (cool drinks), custard, pudding, chocolates and rich cakes
All types of fried foods.
Preserved fruits and dry fruits.
Alcohol.
Starchy root vegetables such as potato, yam, tapioca, etc.
Nuts and oilseeds such as groundnuts, cashew nuts, coconut, pista, almond etc.
Meat products such as mutton, liver, brain, crabs, prawns and egg-yolk.
What to Eat ?
Vegetables such as snake gourd, bitter gourd, chow chow,
pumpkin, white radish, cabbage, cauliflower, lady finger, drumstick, cucumber,
brinjal and all greens.
Skimmed milk, butter milk.
Spices and condiments such as pepper, garlic, vinegar, mustard, coriander, etc.
All fruits except preserved and dry fruits.
Meat products such as chicken, fish that do not have much fat content and
egg-white.
Oils such as gingely oil, sunflower oil, Soya bean oil and refined oil.
Soup, bread, coffee and tea (with very little or no milk).
The following types of food can be taken, taking care not to exceed 1000
calories a day.
Cereals such as rice, wheat, semolina, ragi, rice flakes, vermicelli and oats.
Pulses such as roasted Bengal gram, Green
gram, Black gram, Red Gram (Dhal).
Rules to reduce weight?
Sit down and eat your food patiently. Food should be eaten
in small quantities and slowly.
Drink plenty of water.
Do not eat left-over because they are going for waste. Especially housewives!
Physical exercise and mental activity is very essential. (Older people tend to
eat more when they are lonely).
Write down all the details of what you eat and how much you eat. That way you
will know which food has to be avoided and which food has to be eaten less.
Weigh yourself everyday.
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