The most important thing to remember as you work on reducing body fat is to be gentle with yourself. The worst thing you can do is try to do too much too soon. Work to set goals that are specific and measurable. A safe amount of weight to lose per week is 1-2 pounds; it is important to not rush in because you could injure yourself, get sick, burn out, and gain it all back anyway. Consider keeping an exercise or food journal to keep track of your accomplishments and hold yourself accountable. Having support systems is another key to success.
Back fat can be one of the hardest to lose. A lot of people are very troubled by how they're back looks. It's one of the common trouble spots when it comes to fat loss.
So, how to get rid of back fat is a common question and one we will try to answer.
To get a toned back you need to do the right exercises to burn back fat and to do toning workouts to give your back a sleek, firm look.
The exercises you need to do will be divided into two groups:
1. Fat burning exercises to maximize total body fat burning. You need to focus on fat burning exercises and not specifically on back exercises as you can't spot reduce fat from a specific body part by doing targeted exercises. You need to burn body fat and you will get rid of back fat in the process.
2. Targeted back exercises to help you tone your back once the fat begins to melt away. This will help give you a solid, firm looking back. However, strengthening your back muscles without burning off the fat won't be of much help as the fat will just cover the fat underneath.
Fat burning exercises
You want to focus on compound exercises, those that use more than a single muscle group to make sure you're getting the best fat burning effect for your time at the gym. These include squats, lunges, dumbbell swings combos (front, sideways, both hands, single hands), push ups, burpees, mountain climbers, etc.
Cardio is also important and any intensive workout will be very effective: running, kickboxing, spinning are great options but the cardio workout I recommend to lose back fat is rowing. Not only does it burn a ton of fat, it also works the back muscles directly so you're getting a double benefit: flab burning and muscle toning.
Back toning exercises
Remember, you must focus on getting rid of the back fat, only later do these back exercises come into play. There are many back exercises that you can do. Here are a few of them:
Single dumbbell row, chin-up, pull-up, kipping pull-up, kettle bell swing, lat pull-downs, rowing machine.
Here are a few workout tips:
1. Make sure to do biceps exercises only when you finish working your back.
2. Aim for at least 10 repetitions in each set.
3. Vary your back exercises to work the shoulder blade area and your middle back muscles.
4. Don't neglect to work the chest muscles as well to maintain proper posture.
If you workout hard, burn fat and do back toning exercises, you will get rid of your back fat. Just give it time and make the necessary effort!
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Crank your Metabolism!
When you exercise at 60 percent to 70 percent of your maximum heart rate, in that so-called "zone," you burn fewer calories per minute during and after your workout. To crank your metabolism, you need to push your body harder—a lot harder.
The exertion scale
Picture your activity level on a sliding scale. On one end is the effortless kind, like sitting at your desk or walking to a meeting. When you're not exerting yourself, your body actually burns a higher percentage of calories from fat than it does when you're active. That's partly why the "fat-burning zone" was so appealing—it sounds awesome. But of course, that doesn't mean sitting at your desk or wandering the halls at work will shrink your hips faster than doing jumping jacks or running a sprint will. You maybe burning one to two calories a minute, which doesn't add up to a lot of fat for loss.
Toward the other end of the activity spectrum is a super intense workout that sends your heart rate way beyond the classic fat-burning zone. At this point, your body needs quick energy, so it starts burning less flab and turns instead to carbohydrates, which enter the bloodstream faster than fat does. The upside: The harder you work, the more calories you burn. At your max effort, you could be burning 20 to 30 calories a minute. And more calories burned, of course, equals more pounds lost. (1lb of body fat equals 3500 calories!)
In fact, research shows that the harder you go, the better. Besides burning more calories per minute, high-intensity exercise—such as intervals, in which you alternate between short, hard efforts and easy periods or complete rest—unleashes a flood of hormones, including epinephrine, which helps your body burn calories even when you're not working out. For example, people who cycled at a high intensity for 20 minutes torched more calories for hours after their workouts than they did after cycling at a low intensity for 30 to 60 minutes, according to a study reported in Medicine & Science in Sports & Exercise. Exercising in the classic fat-burning zone doesn't offer these benefits.
The new fat-burning zone
That doesn't mean light- to moderate-intensity exercise is out of the picture. Mellow efforts can still be part of your workout: As a warm-up or cool-down, they ease your body into and out of an intense session. They also reduce stress, amp up your cardiovascular health, increase bone density, and, of course, burn off some calories.
However, to fry flab faster, follow the principles of interval training. You'll know you're in the zone when you combine short bursts of activity that require you to breathe so hard you can't utter a word, followed by easier efforts that let you catch your breath. This new fat-burning zone isn't really a single zone at all. It's more like a cocktail of efforts that, when mixed together the right way, delivers a mega calorie crush to reveal a slimmer new you.
Try this workout two or three times a week for maximum results:
1. Pick your cardio of choice (bike, elliptical, treadmill, pool, rowing machine, or running outdoors at a park or track), and then estimate your maximum heart rate using this easy formula: 220 - your age = max heart rate. (So if you're 28, your max heart rate would be roughly 192 beats per minute.)
2. Warm up for 10 minutes at a low intensity. Like we said, the old-school "fat-burning zone" can still fit into your workout.
Run, don't walk!
3. Speed up until you're sprinting at 90 percent of your max heart rate; continue at that pace for 20 to 30 seconds.
4. Return to a low intensity until your heart rate drops to about 120 beats per minute, usually about two to four minutes, depending on your fitness level.
5. Do another 20- to 30-second sprint, followed by another round of active recovery. Continue until you have done a total of six to eight intervals.
6. Cool down at a very low intensity (such as walking on the treadmill) for at least five to 10 minutes before stopping exercise completely.
The exertion scale
Picture your activity level on a sliding scale. On one end is the effortless kind, like sitting at your desk or walking to a meeting. When you're not exerting yourself, your body actually burns a higher percentage of calories from fat than it does when you're active. That's partly why the "fat-burning zone" was so appealing—it sounds awesome. But of course, that doesn't mean sitting at your desk or wandering the halls at work will shrink your hips faster than doing jumping jacks or running a sprint will. You maybe burning one to two calories a minute, which doesn't add up to a lot of fat for loss.
Toward the other end of the activity spectrum is a super intense workout that sends your heart rate way beyond the classic fat-burning zone. At this point, your body needs quick energy, so it starts burning less flab and turns instead to carbohydrates, which enter the bloodstream faster than fat does. The upside: The harder you work, the more calories you burn. At your max effort, you could be burning 20 to 30 calories a minute. And more calories burned, of course, equals more pounds lost. (1lb of body fat equals 3500 calories!)
In fact, research shows that the harder you go, the better. Besides burning more calories per minute, high-intensity exercise—such as intervals, in which you alternate between short, hard efforts and easy periods or complete rest—unleashes a flood of hormones, including epinephrine, which helps your body burn calories even when you're not working out. For example, people who cycled at a high intensity for 20 minutes torched more calories for hours after their workouts than they did after cycling at a low intensity for 30 to 60 minutes, according to a study reported in Medicine & Science in Sports & Exercise. Exercising in the classic fat-burning zone doesn't offer these benefits.
The new fat-burning zone
That doesn't mean light- to moderate-intensity exercise is out of the picture. Mellow efforts can still be part of your workout: As a warm-up or cool-down, they ease your body into and out of an intense session. They also reduce stress, amp up your cardiovascular health, increase bone density, and, of course, burn off some calories.
However, to fry flab faster, follow the principles of interval training. You'll know you're in the zone when you combine short bursts of activity that require you to breathe so hard you can't utter a word, followed by easier efforts that let you catch your breath. This new fat-burning zone isn't really a single zone at all. It's more like a cocktail of efforts that, when mixed together the right way, delivers a mega calorie crush to reveal a slimmer new you.
Try this workout two or three times a week for maximum results:
1. Pick your cardio of choice (bike, elliptical, treadmill, pool, rowing machine, or running outdoors at a park or track), and then estimate your maximum heart rate using this easy formula: 220 - your age = max heart rate. (So if you're 28, your max heart rate would be roughly 192 beats per minute.)
2. Warm up for 10 minutes at a low intensity. Like we said, the old-school "fat-burning zone" can still fit into your workout.
Run, don't walk!
3. Speed up until you're sprinting at 90 percent of your max heart rate; continue at that pace for 20 to 30 seconds.
4. Return to a low intensity until your heart rate drops to about 120 beats per minute, usually about two to four minutes, depending on your fitness level.
5. Do another 20- to 30-second sprint, followed by another round of active recovery. Continue until you have done a total of six to eight intervals.
6. Cool down at a very low intensity (such as walking on the treadmill) for at least five to 10 minutes before stopping exercise completely.
Monday, August 29, 2011
Should Overweight People Run?
You can reap immediate benefits from working out. Several studies have shown that exercise can reduce your health risks tremendously, even if you are still fat. Exercising now, rather than later, is always a good idea, not just for the health benefits, but because you’ll have a healthy and more sustainable weight loss if you are exercising, too.
But how much and what type of exercise you should do if you are unfit and/or overweight deserves careful consideration. When it comes to weight loss and fitness, running is definitely one of the most effective activities around. That’s because it burns lots of calories for a given amount of time, compared with activities such as walking or cycling, and the effort is challenging—you work at a moderate to vigorous intensity, depending upon your speed, fitness level and/or environmental conditions (ie… running up hills).
Impact forces of walking and running
With that said, running is a high-intensity workout with lots of impact on the joints. The more vertical motion that is added to the walk-run motion, the greater the impact to the joints as each foot lands from each forward step. But the style and the speed of running also affect levels of impact. A study analyzed the ground reaction forces of walking, slow jogging and running in men and women. On average, ground reaction forces increased linearly from about 1.2 times body weight when walking at around 2.7 mph to up to 2.5 times body weight when running at 5.6 mph.
Slower jogging was found to have greater amounts of impact and loading forces than faster running, believe it or not. That’s because the faster one runs, the less vertical the movement tends to become, since momentum helps propel the body forward, resulting in less lifting and lowering of the body. In addition, the length of your strides when walking or running and the frequency of your strides can also affect the impact your joints experience. A very long step my result in higher landing impact forces.
So running faster may be slightly easier on the joints than a bouncy jog. Of course, you have to be pretty fit to run fast. So if you are new to fitness and not a trained runner, this might not be an option.
Is impact unsafe?
But before assuming that running is, therefore, too hard on the joints, it’s important to step back and reflect on the bigger picture. Often, people assume that impact is “bad,” and so they conclude that greater amounts of impact are unsafe. This logically leads one to conclude that running is not safe since it’s a higher-impact activity. Some people also take this one step further and conclude that low-impact or even non-impact activities such as an elliptical trainer are, therefore, better than a high-impact activity such as running.
What’s important to keep in mind is that bodies were designed for impact. The human body is structurally built to walk, run and jump. In theory, anyone of any age has the capacity to do so. On the other hand, bodies do not appear to be designed to twist into complex pretzel shapes—that’s why it takes yogis or dancers years to become flexible enough to get their joints into extreme ranges of motion.
The body thrives on some impact—especially bone cells. More and more research is elucidating the importance of impact forces to building and preserving bone mass. And jumping is better than walking, when it comes to bones.
That said, the body may not be designed to pound on concrete surfaces or for hours at a time (such as when running a marathon). One can train oneself to do these things, and get fitter and stronger in the process, but there may also be concurrent weakening in some physiological areas (such as the immune system) or biomechanical areas (chronic joint degradation).
How much impact can an overweight body handle?
The more weight that’s pounding on a joint, the more stress that joint experiences. A 350-pound person will experience much less knee strain from walking or running if he or she drops down to 250 or 200 pounds, for example. So, there’s a case to be made that heavier people should take it easy on the impact until they’ve built up to greater loads.
Many people, especially those carrying extra weight, have joint weaknesses in the ankles, knees and/or hips that may be exacerbated by running. It’s a good idea to get a qualified professional to evaluate the strength and integrity of your joints before embarking on a serious running program. A physical therapist or highly qualified personal trainer with training in biomechanics should be able to spot vulnerable areas.
As a start, you might even have a friend watch what your legs do from behind as you run. Do your knees cave inwards? Do your feet splay out or do your ankles collapse? Do your hips tilt side to side? Any of these imbalances could lead to joint strain once you start doing vigorous activity. Often, all you need to do are corrective strengthening exercises to rectify your imbalances.
The best way to start running
If you’re not used to running, no matter what size or shape or fitness level you’re at, a smart way to train would be to start with fast walking. You can sneak very short jogging intervals in—start with 15 to 20 seconds at a time. Walk for three to five minutes in between bouts of jogging. Gradually add more time to your running increments. Over time (and I’m talking many months) build up to longer periods of running and longer total distances.
A general recommendation is to increase the amount, duration and intensity of any activity by no more than 5 percent per week. Exercise is a controlled dose of stress, and you should increase only when your body has adapted to a small overload. This applies to all exercisers, undertaking any new activity, not just overweight, sedentary folks starting out.
Other factors also affect joint loads. So make sure you are walking or running in a good pair of running shoes and choose softer surfaces (such as a treadmill or softer tracks instead of concrete sidewalks).
It’s always a good idea to do several kinds of activities—or to cross train. You develop better all-around fitness and minimize overuse stress to the body by doing too much of the same thing. So in addition to integrating a walk-run routine into your week, try different cardio exercises as well. Need some additional tips, give us a call!
But how much and what type of exercise you should do if you are unfit and/or overweight deserves careful consideration. When it comes to weight loss and fitness, running is definitely one of the most effective activities around. That’s because it burns lots of calories for a given amount of time, compared with activities such as walking or cycling, and the effort is challenging—you work at a moderate to vigorous intensity, depending upon your speed, fitness level and/or environmental conditions (ie… running up hills).
Impact forces of walking and running
With that said, running is a high-intensity workout with lots of impact on the joints. The more vertical motion that is added to the walk-run motion, the greater the impact to the joints as each foot lands from each forward step. But the style and the speed of running also affect levels of impact. A study analyzed the ground reaction forces of walking, slow jogging and running in men and women. On average, ground reaction forces increased linearly from about 1.2 times body weight when walking at around 2.7 mph to up to 2.5 times body weight when running at 5.6 mph.
Slower jogging was found to have greater amounts of impact and loading forces than faster running, believe it or not. That’s because the faster one runs, the less vertical the movement tends to become, since momentum helps propel the body forward, resulting in less lifting and lowering of the body. In addition, the length of your strides when walking or running and the frequency of your strides can also affect the impact your joints experience. A very long step my result in higher landing impact forces.
So running faster may be slightly easier on the joints than a bouncy jog. Of course, you have to be pretty fit to run fast. So if you are new to fitness and not a trained runner, this might not be an option.
Is impact unsafe?
But before assuming that running is, therefore, too hard on the joints, it’s important to step back and reflect on the bigger picture. Often, people assume that impact is “bad,” and so they conclude that greater amounts of impact are unsafe. This logically leads one to conclude that running is not safe since it’s a higher-impact activity. Some people also take this one step further and conclude that low-impact or even non-impact activities such as an elliptical trainer are, therefore, better than a high-impact activity such as running.
What’s important to keep in mind is that bodies were designed for impact. The human body is structurally built to walk, run and jump. In theory, anyone of any age has the capacity to do so. On the other hand, bodies do not appear to be designed to twist into complex pretzel shapes—that’s why it takes yogis or dancers years to become flexible enough to get their joints into extreme ranges of motion.
The body thrives on some impact—especially bone cells. More and more research is elucidating the importance of impact forces to building and preserving bone mass. And jumping is better than walking, when it comes to bones.
That said, the body may not be designed to pound on concrete surfaces or for hours at a time (such as when running a marathon). One can train oneself to do these things, and get fitter and stronger in the process, but there may also be concurrent weakening in some physiological areas (such as the immune system) or biomechanical areas (chronic joint degradation).
How much impact can an overweight body handle?
The more weight that’s pounding on a joint, the more stress that joint experiences. A 350-pound person will experience much less knee strain from walking or running if he or she drops down to 250 or 200 pounds, for example. So, there’s a case to be made that heavier people should take it easy on the impact until they’ve built up to greater loads.
Many people, especially those carrying extra weight, have joint weaknesses in the ankles, knees and/or hips that may be exacerbated by running. It’s a good idea to get a qualified professional to evaluate the strength and integrity of your joints before embarking on a serious running program. A physical therapist or highly qualified personal trainer with training in biomechanics should be able to spot vulnerable areas.
As a start, you might even have a friend watch what your legs do from behind as you run. Do your knees cave inwards? Do your feet splay out or do your ankles collapse? Do your hips tilt side to side? Any of these imbalances could lead to joint strain once you start doing vigorous activity. Often, all you need to do are corrective strengthening exercises to rectify your imbalances.
The best way to start running
If you’re not used to running, no matter what size or shape or fitness level you’re at, a smart way to train would be to start with fast walking. You can sneak very short jogging intervals in—start with 15 to 20 seconds at a time. Walk for three to five minutes in between bouts of jogging. Gradually add more time to your running increments. Over time (and I’m talking many months) build up to longer periods of running and longer total distances.
A general recommendation is to increase the amount, duration and intensity of any activity by no more than 5 percent per week. Exercise is a controlled dose of stress, and you should increase only when your body has adapted to a small overload. This applies to all exercisers, undertaking any new activity, not just overweight, sedentary folks starting out.
Other factors also affect joint loads. So make sure you are walking or running in a good pair of running shoes and choose softer surfaces (such as a treadmill or softer tracks instead of concrete sidewalks).
It’s always a good idea to do several kinds of activities—or to cross train. You develop better all-around fitness and minimize overuse stress to the body by doing too much of the same thing. So in addition to integrating a walk-run routine into your week, try different cardio exercises as well. Need some additional tips, give us a call!
Thursday, August 25, 2011
Top 10 Reasons I don't Exercise
10. You really hate to exercise.
Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it.
9. You've tried to exercise but you keep quitting.
People often quit working out for a variety of reasons:
·Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out.
·Confusion - If you're not sure how to get started, you may choose random exercises, wondering if you're even getting a decent workout.
·Boredom - The treadmill and other machines offer great workouts, but walking or pedaling to nowhere can get old fast. You may wonder: Do I really have to do this every day for the rest of my life?
·Soreness - Soreness is normal when you're a beginner, but you should be able to function. If you can't lift your head off the pillow the next day, you may not be thrilled to workout again.
If you're tempted to quit, that's a good sign you need to make some changes to your routine.
8. You can't afford a gym membership
There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:
·Walking or running - All you need is a good pair of shoes for a simple, accessible workout.
·Buy multi-use equipment - An exercise ball can be used for core work, weight training and even cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
·Workout at home - Use videos, make up your own routines or just put on some music and get moving.
·Find free resources - The Internet is a great source for workouts and weight loss programs and your library is an excellent resource for trying workout videos or finding books about exercise.
·Try no equipment workouts - You can get a great workout without any equipment, just by using your own body.
7. You're not seeing any changes in your body.
Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks before you start seeing major changes, so make sure you've set realistic fitness goals and focus on the many benefits of exercise.
6. You don't know how to exercise.
This is a popular excuse, but it won't fly what with the wealth of information at your fingertips. Try working with a personal trainer!
5. You want to exercise but you have to take care of the kids and family.
You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:
·Join a health club that has a daycare center.
·Do exercise videos while the kids nap or while you're waiting for dinner to cook.
·If they're old enough, have the kids participate in your routine by lifting very small weights, counting your repetitions, or take them with you on your daily walk.
·Find activities your kids will enjoy
4. You can't seem to stay motivated to continue working out.
If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire. Motivation is something you have to work at every day:
·Learn about why you aren't motivated to exercise ways you can increase your motivation.
·Remember your goals - Set reasonable weight loss goals and remind yourself of them every day.
·Reward yourself - Each time you reach a goal, whether it's completing your workouts for the week, losing weight or having more energy, reward yourself with something you truly enjoy. A massage, a new exercise play list, new running shoes or a quiet night reading your favorite book.
·Learn how others stay motivated.
·Make it a lifestyle change - Focusing on treating your body well with exercise and nutritious foods may keep you motivated, even if the weight loss is slow.
3. Exercise HURTS!
You don't have to hurt yourself to reap the benefits of exercise. Some tips for making it more comfortable:
·Ease into it - Start with a few days of moderate cardio (like walking) and a basic strength workout to build endurance and strength.
·Stay in your target heart rate zone - You should be able to carry on a conversation if you're working at a moderate intensity.
·Start light with your weights - When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. When you're just starting out, any weight you lift is a challenge, so focus more on good form and increase your weight once you've mastered the exercises.
·Take extra rest days - If you're extra sore or exhausted, schedule extra rest days to allow your body the time it needs to repair and recover.
2. You can't make the commitment to stick to an exercise routine.
When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming. However, you don't have to change your life overnight.
·Start with small goals - It's easier to stick with exercise when your goal is to walk an extra 10 minutes each day or get up early for a short yoga workout.
·Plan ahead - Plan your workouts and prepare for them ahead of time so you're not tempted to skip them.
·Make exercise a priority - Is exercise really important to you or do you just want it to be? Figuring out what you really want can help you set your priorities.
·Forget weight loss - It may be easier to commit to exercise if you're not worried about getting results.
1. You don't have time!
Physically inactive people have just as much free time as exercisers, so you can chuck this excuse. Here's how to get past a busy schedule:
·Schedule your exercise time.
·If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments. Split workouts are just as effective as continuous workouts.
·Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
·Keep a calendar of your workouts to you can track your progress and stay motivated.
·Remember that exercise generates energy. The more energy you have, the more you'll get done each day.
Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it.
9. You've tried to exercise but you keep quitting.
People often quit working out for a variety of reasons:
·Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out.
·Confusion - If you're not sure how to get started, you may choose random exercises, wondering if you're even getting a decent workout.
·Boredom - The treadmill and other machines offer great workouts, but walking or pedaling to nowhere can get old fast. You may wonder: Do I really have to do this every day for the rest of my life?
·Soreness - Soreness is normal when you're a beginner, but you should be able to function. If you can't lift your head off the pillow the next day, you may not be thrilled to workout again.
If you're tempted to quit, that's a good sign you need to make some changes to your routine.
8. You can't afford a gym membership
There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:
·Walking or running - All you need is a good pair of shoes for a simple, accessible workout.
·Buy multi-use equipment - An exercise ball can be used for core work, weight training and even cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
·Workout at home - Use videos, make up your own routines or just put on some music and get moving.
·Find free resources - The Internet is a great source for workouts and weight loss programs and your library is an excellent resource for trying workout videos or finding books about exercise.
·Try no equipment workouts - You can get a great workout without any equipment, just by using your own body.
7. You're not seeing any changes in your body.
Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks before you start seeing major changes, so make sure you've set realistic fitness goals and focus on the many benefits of exercise.
6. You don't know how to exercise.
This is a popular excuse, but it won't fly what with the wealth of information at your fingertips. Try working with a personal trainer!
5. You want to exercise but you have to take care of the kids and family.
You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:
·Join a health club that has a daycare center.
·Do exercise videos while the kids nap or while you're waiting for dinner to cook.
·If they're old enough, have the kids participate in your routine by lifting very small weights, counting your repetitions, or take them with you on your daily walk.
·Find activities your kids will enjoy
4. You can't seem to stay motivated to continue working out.
If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire. Motivation is something you have to work at every day:
·Learn about why you aren't motivated to exercise ways you can increase your motivation.
·Remember your goals - Set reasonable weight loss goals and remind yourself of them every day.
·Reward yourself - Each time you reach a goal, whether it's completing your workouts for the week, losing weight or having more energy, reward yourself with something you truly enjoy. A massage, a new exercise play list, new running shoes or a quiet night reading your favorite book.
·Learn how others stay motivated.
·Make it a lifestyle change - Focusing on treating your body well with exercise and nutritious foods may keep you motivated, even if the weight loss is slow.
3. Exercise HURTS!
You don't have to hurt yourself to reap the benefits of exercise. Some tips for making it more comfortable:
·Ease into it - Start with a few days of moderate cardio (like walking) and a basic strength workout to build endurance and strength.
·Stay in your target heart rate zone - You should be able to carry on a conversation if you're working at a moderate intensity.
·Start light with your weights - When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. When you're just starting out, any weight you lift is a challenge, so focus more on good form and increase your weight once you've mastered the exercises.
·Take extra rest days - If you're extra sore or exhausted, schedule extra rest days to allow your body the time it needs to repair and recover.
2. You can't make the commitment to stick to an exercise routine.
When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming. However, you don't have to change your life overnight.
·Start with small goals - It's easier to stick with exercise when your goal is to walk an extra 10 minutes each day or get up early for a short yoga workout.
·Plan ahead - Plan your workouts and prepare for them ahead of time so you're not tempted to skip them.
·Make exercise a priority - Is exercise really important to you or do you just want it to be? Figuring out what you really want can help you set your priorities.
·Forget weight loss - It may be easier to commit to exercise if you're not worried about getting results.
1. You don't have time!
Physically inactive people have just as much free time as exercisers, so you can chuck this excuse. Here's how to get past a busy schedule:
·Schedule your exercise time.
·If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments. Split workouts are just as effective as continuous workouts.
·Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
·Keep a calendar of your workouts to you can track your progress and stay motivated.
·Remember that exercise generates energy. The more energy you have, the more you'll get done each day.
Wednesday, August 24, 2011
Dealing with Obesity
The Center for Disease Control defines obesity as having a body mass index of 30 or higher (Source: http://www.cdc.gov/obesity/defining.html ). One out of three adults in the U.S., about 97 million people, are considered overweight or obese. This statistic has almost doubled since 1960. Each year the average American is getting heavier and heavier, gaining between one-half pound to one pound.
The Life-Threatening Effects of Obesity
Currently the American Heart Association recognizes obesity as a major risk for heart disease, which is the leading cause of death for adults in America. Along with heart disease, obesity contributes to a significant number of other physical and mental health problems in Americans.
According to the CDC, the National Institute of Health, the American Heart Association, and the National Heart, Lung and Blood Institute, obesity contributes to the following health problems:
• Cancer of the breast, uterus, prostate and colon
• Depression
• Diabetes
• Gallbladder disease
• Heart Disease
• Hypertension
• Elevated cholesterol and triglycerides
• Incontinence
• Osteoarthritis
• Pregnancy and other gynecological complications
• Sleep apnea and other respiratory problems
• Stroke
Hence, significant weight gain leads to some of the most life-threatening diseases affecting Americans. Reducing weight gain and maintaining a healthy lifestyle is a matter of life and death, not simply quality of life.
Using Physical Activity to Treat and Prevent Obesity
Treating obesity means changing one’s entire lifestyle. This is a slow and challenging process, but certainly attainable. Setting realistic goals and objectives is the first thing to do. Current recommendations suggest reducing body weight by 5 to 10 percent over a six month period, which is a loss of about 1 to 2 pounds a week.
Most health organizations agree that physical inactivity is one of the major causes of obesity but how does someone who reaches a life-threatening body weight realistically lose weight? By steadily increasing physical activity.
Since most people suffering from obesity lead inactive and sedentary lifestyles, physical activity could simply be walking for 10 to fifteen minutes. Eventually, clients should set a minimum goal of at least 30 to 60 minutes of physical activity most days of the week.
Want to get on the path to a healthy lifestyle? Give me a call and set up a fitness assessment!
The Life-Threatening Effects of Obesity
Currently the American Heart Association recognizes obesity as a major risk for heart disease, which is the leading cause of death for adults in America. Along with heart disease, obesity contributes to a significant number of other physical and mental health problems in Americans.
According to the CDC, the National Institute of Health, the American Heart Association, and the National Heart, Lung and Blood Institute, obesity contributes to the following health problems:
• Cancer of the breast, uterus, prostate and colon
• Depression
• Diabetes
• Gallbladder disease
• Heart Disease
• Hypertension
• Elevated cholesterol and triglycerides
• Incontinence
• Osteoarthritis
• Pregnancy and other gynecological complications
• Sleep apnea and other respiratory problems
• Stroke
Hence, significant weight gain leads to some of the most life-threatening diseases affecting Americans. Reducing weight gain and maintaining a healthy lifestyle is a matter of life and death, not simply quality of life.
Using Physical Activity to Treat and Prevent Obesity
Treating obesity means changing one’s entire lifestyle. This is a slow and challenging process, but certainly attainable. Setting realistic goals and objectives is the first thing to do. Current recommendations suggest reducing body weight by 5 to 10 percent over a six month period, which is a loss of about 1 to 2 pounds a week.
Most health organizations agree that physical inactivity is one of the major causes of obesity but how does someone who reaches a life-threatening body weight realistically lose weight? By steadily increasing physical activity.
Since most people suffering from obesity lead inactive and sedentary lifestyles, physical activity could simply be walking for 10 to fifteen minutes. Eventually, clients should set a minimum goal of at least 30 to 60 minutes of physical activity most days of the week.
Want to get on the path to a healthy lifestyle? Give me a call and set up a fitness assessment!
Tuesday, August 23, 2011
Injury Rehab & Sample Exercises
The first step for achieving joint stability after an injury is to assess the joints for misalignment or structural defects caused by the injury. Your physician or therapist will check the joint alignment and tests for weakness or deficits in soft-tissues (tendons, ligaments, and cartilage). Correcting these deficits may require taping, bracing, chiropractic adjustments or possibly surgery. Once the joints are returned to proper alignment, joint stability is addressed. Specific exercises are prescribed to help restore function.
These exercises target balance, proprioception, range of motion, flexibility, strength and endurance. In order to make a full recovery from an injury the individual must fully participate in their rehab program.
Neuromuscular training and proprioception is key to joint stability. Neuromuscular control is an unconscious response to joint motions that occurs without awareness. (ie.. shifting your weight to stay balanced in an incline) Proprioceptive information includes an ability to detect joint position, movement, direction, amplitude and speed of motion.
***Always warm up before exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.
***Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.
Pelvic Tilt: lower back stretching exercise (also strengthens abs)- Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.
Knee to Chest: Gluteal stretching exercise- Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.
Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles)-Sit on chair, Place your left ankle over your right leg, just above the knee and lean forward. Hold for 30 seconds. Repeat on other side.
Basic Twist: lower back stretching exercise- Lie on back, arms stretched out to the sides. Bend knees and bring knees up close to your chest. Take a deep breath. Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable. Pause. Inhale as you slowly return your knees to chest. Exhale as you slowly lower knees to left side. Inhale as you return your knees to chest.
Repeat about 5 times.
The Cat: back stretching exercise- Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head.
Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.
Shoulder, Back, Arms Stretch: Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.
Chest Stretch: Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back. Hold 10 - 20 seconds.
Sides, Waist Stretch: Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.
*************Shortened hamstrings can contribute to sway back
Hamstring (back of thigh) Stretch: Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat
Hamstring (back of thigh) Stretch: Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.
*************Shortened quadriceps can contribute to sway back
Quadriceps (front of thigh) Stretch: Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.
Wall Back Stretch: back / neck stretching exercise- Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!
These exercises target balance, proprioception, range of motion, flexibility, strength and endurance. In order to make a full recovery from an injury the individual must fully participate in their rehab program.
Neuromuscular training and proprioception is key to joint stability. Neuromuscular control is an unconscious response to joint motions that occurs without awareness. (ie.. shifting your weight to stay balanced in an incline) Proprioceptive information includes an ability to detect joint position, movement, direction, amplitude and speed of motion.
***Always warm up before exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.
***Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.
Pelvic Tilt: lower back stretching exercise (also strengthens abs)- Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.
Knee to Chest: Gluteal stretching exercise- Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.
Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles)-Sit on chair, Place your left ankle over your right leg, just above the knee and lean forward. Hold for 30 seconds. Repeat on other side.
Basic Twist: lower back stretching exercise- Lie on back, arms stretched out to the sides. Bend knees and bring knees up close to your chest. Take a deep breath. Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable. Pause. Inhale as you slowly return your knees to chest. Exhale as you slowly lower knees to left side. Inhale as you return your knees to chest.
Repeat about 5 times.
The Cat: back stretching exercise- Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head.
Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.
Shoulder, Back, Arms Stretch: Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.
Chest Stretch: Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back. Hold 10 - 20 seconds.
Sides, Waist Stretch: Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.
*************Shortened hamstrings can contribute to sway back
Hamstring (back of thigh) Stretch: Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat
Hamstring (back of thigh) Stretch: Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.
*************Shortened quadriceps can contribute to sway back
Quadriceps (front of thigh) Stretch: Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.
Wall Back Stretch: back / neck stretching exercise- Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!
Monday, August 22, 2011
Why Men Lose Weight Faster Than Women
In short, here are a few physiological reasons for the difference in weight loss......
1. Men have more muscle. This allows them to burn more calories, even when at rest.
2. Women are predisposed to store and retain fat. Women have higher levels of estrogen, a hormone that works works to keep the fat on a woman's body so it's easier for her to get pregnant. That means women have to work harder to lose weight at the same rate as men.
3. Men's bodies respond more quickly to exercise. Women's bodies, meanwhile, actually go into a sort of starvation mode, slowing the metabolism to hang onto more fat.
4. Women may have a lower tolerance for exercise. Women have smaller lung capacity than men, which can make women feel as though they are working harder than men even if the women are working at the same level. This can also make exercise feel harder in the heat or high humidity.
This doesn't mean it's impossible for women to lose weight and, when you think about, excellent reasons are behind a woman's tendency to store fat. After all, creating and nurturing a new life is nothing to sneeze at!
It's always best to avoid comparing yourself to others, whether male or female, when it comes to weight loss. Everyone loses weight differently, and genes, along with hormones, play a large role in how quickly some people lose weight.
1. Men have more muscle. This allows them to burn more calories, even when at rest.
2. Women are predisposed to store and retain fat. Women have higher levels of estrogen, a hormone that works works to keep the fat on a woman's body so it's easier for her to get pregnant. That means women have to work harder to lose weight at the same rate as men.
3. Men's bodies respond more quickly to exercise. Women's bodies, meanwhile, actually go into a sort of starvation mode, slowing the metabolism to hang onto more fat.
4. Women may have a lower tolerance for exercise. Women have smaller lung capacity than men, which can make women feel as though they are working harder than men even if the women are working at the same level. This can also make exercise feel harder in the heat or high humidity.
This doesn't mean it's impossible for women to lose weight and, when you think about, excellent reasons are behind a woman's tendency to store fat. After all, creating and nurturing a new life is nothing to sneeze at!
It's always best to avoid comparing yourself to others, whether male or female, when it comes to weight loss. Everyone loses weight differently, and genes, along with hormones, play a large role in how quickly some people lose weight.
Thursday, August 18, 2011
Rules of Weight Loss
Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.
Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.
Example:
Jennie's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:
Instead of... Do this...
An afternoon Coke, Drink a glass of water. (calories saved: 97)
An Egg McMuffin, Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets, Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button, Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work, Do 10 minutes of yoga (calories burned: 50)
Total Calories Saved: 532 (based on a 140-pound person)
How Much Exercise Do I Need?
Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. See my discussion on NEAT.
Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.
Example:
Jennie's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:
Instead of... Do this...
An afternoon Coke, Drink a glass of water. (calories saved: 97)
An Egg McMuffin, Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets, Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button, Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work, Do 10 minutes of yoga (calories burned: 50)
Total Calories Saved: 532 (based on a 140-pound person)
How Much Exercise Do I Need?
Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. See my discussion on NEAT.
Wednesday, August 17, 2011
Lose the Muffin Top/Flat Tire
Doctors continually urge patients to lose excess abdominal weight. Studies indicate people who have apple shapes (rounder in the middle) are more prone to develop diabetes and heart disease. In addition to the additional stresses extra weight puts on your body, it also increases the risk for these diseases. Not only do you look better at a more normal weight, but losing those extra pounds could save you lots of health problems in the future.
In order to lose weight on the stomach, it's necessary to combine aerobic exercises with strength training. The combination of these two types of exercises helps build muscle mass, which in turn burns more fat and calories.
Examples of aerobic exercises great for trimming your tummy are:
Walking
Jogging
Running
Swimming
Dancing
Aerobics
Kick Boxing
Karate
Elliptical Machines
Aerobic exercises work your entire body. They get your blood pumping, your heart rate up and work to tone your entire body. Exercises just targeting your stomach aren't going to be enough to get rid of your muffin top. This is because a layer of fat covers your abdominal muscles. No matter how much you exercise those muscles, it's still not going to burn off the fat. So, even if your abs become rock hard, this layer of fat hides them. That's why you must exercise your entire body to burn fat.
Adding strength training to your exercise plan increases your body's ability to burn fat. Muscle mass burns more calories than fat does. When your body is more muscled, it burns more calories in a shorter amount of time. In fact, you'll burn more calories even when at rest.
When strength training, you can use free weights or a weight machine. However, be careful when starting. You want to lift enough to make a difference, but not so much that you injure yourself. You don't have to lift a lot of weight, you just have to lift it in for several repetitions in order to have an effect.
When fighting the muffin top, cut calories and begin to eat healthier. Include a healthy serving of fruits and vegetables in your meals. They are low in fat and contain natural sugars. Essentially, you can eat as many fruits and vegetables as you need to satisfy hunger. They're good for you!
Cut out high fat foods. Reduce the amount of deep-fried foods you eat. Drink low-fat milk. Eliminate alcohol from your diet entirely because it's been proven that calories derived from alcohol cause fat to settle in your mid-section.
Reduce your calorie intake. The only way to lose weight is to take in fewer calories than your body uses. To accomplish this, cut portion sizes and make healthier foods selections. Pay attention to food labels. They have a lot of helpful information when making choices at the grocery store. If a food consists of two thirds fat, choose something else. Some experts encourage dieters to eat five small meals a day instead of 3 meals to keep your body fueled. Try this and see if you feel less hungry.
In order to lose weight on the stomach, it's necessary to combine aerobic exercises with strength training. The combination of these two types of exercises helps build muscle mass, which in turn burns more fat and calories.
Examples of aerobic exercises great for trimming your tummy are:
Walking
Jogging
Running
Swimming
Dancing
Aerobics
Kick Boxing
Karate
Elliptical Machines
Aerobic exercises work your entire body. They get your blood pumping, your heart rate up and work to tone your entire body. Exercises just targeting your stomach aren't going to be enough to get rid of your muffin top. This is because a layer of fat covers your abdominal muscles. No matter how much you exercise those muscles, it's still not going to burn off the fat. So, even if your abs become rock hard, this layer of fat hides them. That's why you must exercise your entire body to burn fat.
Adding strength training to your exercise plan increases your body's ability to burn fat. Muscle mass burns more calories than fat does. When your body is more muscled, it burns more calories in a shorter amount of time. In fact, you'll burn more calories even when at rest.
When strength training, you can use free weights or a weight machine. However, be careful when starting. You want to lift enough to make a difference, but not so much that you injure yourself. You don't have to lift a lot of weight, you just have to lift it in for several repetitions in order to have an effect.
When fighting the muffin top, cut calories and begin to eat healthier. Include a healthy serving of fruits and vegetables in your meals. They are low in fat and contain natural sugars. Essentially, you can eat as many fruits and vegetables as you need to satisfy hunger. They're good for you!
Cut out high fat foods. Reduce the amount of deep-fried foods you eat. Drink low-fat milk. Eliminate alcohol from your diet entirely because it's been proven that calories derived from alcohol cause fat to settle in your mid-section.
Reduce your calorie intake. The only way to lose weight is to take in fewer calories than your body uses. To accomplish this, cut portion sizes and make healthier foods selections. Pay attention to food labels. They have a lot of helpful information when making choices at the grocery store. If a food consists of two thirds fat, choose something else. Some experts encourage dieters to eat five small meals a day instead of 3 meals to keep your body fueled. Try this and see if you feel less hungry.
Monday, August 15, 2011
Stability Ball Exercises for Women
A ball was an endless source of inspiration and activity for us, right from when we were children. For some it can be so to this day as well. However, the size of the ball is way bigger than the ball we used as children. This is the exercise ball, also known as stability ball, physioballs, Swiss balls, etc.
These balls are large in size and are made up of vinyl. They are used to strengthen and stretch the body and also improve core stability and balance. According to a number of fitness experts stability ball is one piece of essential exercise equipment for fitness. It is incredibly versatile, does not require a lot of space and is also low on investment.
Most of the women exercise to tone themselves and not to build muscles as is the case with men. Stability ball exercises for women will help them in this goal.
Best Stability Ball Exercises for Women
There are a number of stability ball exercises for abs, stability ball exercises with weights, etc. In this article, we will see the basic, yet the best stability ball exercises.
Exercise Ball Squats
Squats ranks among the top exercises for women. It is a compound and fat burning exercise, which helps in targeting the thighs, which is often a problem with a number of women.
•To do the squats, place the exercise ball between the lumbar spine and the wall. Press a little into the wall, so that the ball does not slide down.
•Keep shoulder width distance between your feet and place them a little in front of you.
•Slowly start bending your knees and lowering your torso till your thighs are parallel to the floor and your knees are over your ankles.
•When you go down the ball should remain at the lumbar spine itself.
•Come back to the starting position and repeat the exercise 10 to 12 times.
Exercise Ball Push Ups
All of us have heard about the many benefits of push ups. To me the most important benefit is the core strength it builds.
•Lie with abdomen down on an exercise ball and walk your hands forward on the floor till the ball rests under your thighs.
•Activate your core by pulling your navel towards your spine and bending your elbows.
•Lower your upper body towards the floor, till your chest is about to touch the floor, hold in the position for a few seconds.
•Then slowly straighten your elbows, but do not lock the elbows.
•When you are doing the exercise, your head should be in line with your spine and your abs should be engaged.
•You can do this exercise 8 to 12 times.
Exercise Ball Hamstring Curls
This is one of the effective exercises to work the hamstrings.
•Lie with your back on the floor and place the stability ball under your heels, while your palms are flat on the floor.
•Lift your hips a little and bend your knees and draw the ball towards your buttocks, but ensure you do not move your hips.
•Repeat the exercise 10 to 15 times.
Exercise Ball Crunches
Crunches are classic core exercise, but the crunches with the exercise ball for more intense.
•Sit on a stability ball and place your feet on the floor, but keep shoulder width distance between your feet.
•Keep your back straight and either support your neck with your hands or cross and place your hands on your chest.
•Tighten your abdominal muscles and slowly lean back, till you feel the muscles of the abdomen stretching.
•Hold for a few seconds and come back to the starting position and repeat the exercise 10 to 15 times.
Ball Pass
This is an effective abdominal exercise with dual benefits, as it works the upper as well as the lower abs.
•Lie on your back and hold an exercise ball between your shin bones. Lift your legs off the floor, so that the shin bones are parallel to the floor. Your hands should be placed next your head.
•Lift your head, neck and shoulders off the floor and lift your legs and pass the ball into your hands.
•Come down, slowly come up again and this time grab the ball with your legs.
•Continue to pass the stability ball back and forth between your legs and hands 10 to 12 times.
Before you start doing the stability ball exercises for women, it is important, you warm yourself well. You can choose any cardiovascular exercise for a warm up. Once you have become comfortable with these exercises, you can add other exercises to your stability wall workout.
These balls are large in size and are made up of vinyl. They are used to strengthen and stretch the body and also improve core stability and balance. According to a number of fitness experts stability ball is one piece of essential exercise equipment for fitness. It is incredibly versatile, does not require a lot of space and is also low on investment.
Most of the women exercise to tone themselves and not to build muscles as is the case with men. Stability ball exercises for women will help them in this goal.
Best Stability Ball Exercises for Women
There are a number of stability ball exercises for abs, stability ball exercises with weights, etc. In this article, we will see the basic, yet the best stability ball exercises.
Exercise Ball Squats
Squats ranks among the top exercises for women. It is a compound and fat burning exercise, which helps in targeting the thighs, which is often a problem with a number of women.
•To do the squats, place the exercise ball between the lumbar spine and the wall. Press a little into the wall, so that the ball does not slide down.
•Keep shoulder width distance between your feet and place them a little in front of you.
•Slowly start bending your knees and lowering your torso till your thighs are parallel to the floor and your knees are over your ankles.
•When you go down the ball should remain at the lumbar spine itself.
•Come back to the starting position and repeat the exercise 10 to 12 times.
Exercise Ball Push Ups
All of us have heard about the many benefits of push ups. To me the most important benefit is the core strength it builds.
•Lie with abdomen down on an exercise ball and walk your hands forward on the floor till the ball rests under your thighs.
•Activate your core by pulling your navel towards your spine and bending your elbows.
•Lower your upper body towards the floor, till your chest is about to touch the floor, hold in the position for a few seconds.
•Then slowly straighten your elbows, but do not lock the elbows.
•When you are doing the exercise, your head should be in line with your spine and your abs should be engaged.
•You can do this exercise 8 to 12 times.
Exercise Ball Hamstring Curls
This is one of the effective exercises to work the hamstrings.
•Lie with your back on the floor and place the stability ball under your heels, while your palms are flat on the floor.
•Lift your hips a little and bend your knees and draw the ball towards your buttocks, but ensure you do not move your hips.
•Repeat the exercise 10 to 15 times.
Exercise Ball Crunches
Crunches are classic core exercise, but the crunches with the exercise ball for more intense.
•Sit on a stability ball and place your feet on the floor, but keep shoulder width distance between your feet.
•Keep your back straight and either support your neck with your hands or cross and place your hands on your chest.
•Tighten your abdominal muscles and slowly lean back, till you feel the muscles of the abdomen stretching.
•Hold for a few seconds and come back to the starting position and repeat the exercise 10 to 15 times.
Ball Pass
This is an effective abdominal exercise with dual benefits, as it works the upper as well as the lower abs.
•Lie on your back and hold an exercise ball between your shin bones. Lift your legs off the floor, so that the shin bones are parallel to the floor. Your hands should be placed next your head.
•Lift your head, neck and shoulders off the floor and lift your legs and pass the ball into your hands.
•Come down, slowly come up again and this time grab the ball with your legs.
•Continue to pass the stability ball back and forth between your legs and hands 10 to 12 times.
Before you start doing the stability ball exercises for women, it is important, you warm yourself well. You can choose any cardiovascular exercise for a warm up. Once you have become comfortable with these exercises, you can add other exercises to your stability wall workout.
Wednesday, August 10, 2011
Can You Get Six Pack Abs Even If Your Genes Suck?
Some people seem to be born with flat and sexy abs while others struggle for months and years, workout hard, but just can't seem to get rid of their excess belly fat and get the kind of stomach they're longing for.
Are some people simply incapable of getting six pack abs? Is it all a matter of genetics at play?
It's true that your genetic makeup plays a pivotal role in determining how easy it is for you to shed weight, gain muscle tissue, and which body parts are particularly prone to become fatter than others.
There's no escaping your genes, but this doesn't mean you can't achieve great results whether or not they're in your favor (at least as far as having a flat belly is concerned).
The truth is that we all have six pack abs. Yes, it's true. Every person has six pack abs. It's just the way the abdominal muscles are built. The only thing which differs from one person to the next is how much belly fat is covering those six pack abs. Nothing else.
If you've ever seen pictures of really thin people, you see that each of them has the six pack shape on his or her stomach. It may be an unattractive and weak looking six pack, but the basic shape is there. It shows because these people lost too much weight. Of course, in a healthy and fit person those stomach muscles will look powerful and not weak and skinny.
The point I'm making is that you've already got the six pack shape. Now you just need to stop covering it up with fat.
Are some people simply incapable of getting six pack abs? Is it all a matter of genetics at play?
It's true that your genetic makeup plays a pivotal role in determining how easy it is for you to shed weight, gain muscle tissue, and which body parts are particularly prone to become fatter than others.
There's no escaping your genes, but this doesn't mean you can't achieve great results whether or not they're in your favor (at least as far as having a flat belly is concerned).
The truth is that we all have six pack abs. Yes, it's true. Every person has six pack abs. It's just the way the abdominal muscles are built. The only thing which differs from one person to the next is how much belly fat is covering those six pack abs. Nothing else.
If you've ever seen pictures of really thin people, you see that each of them has the six pack shape on his or her stomach. It may be an unattractive and weak looking six pack, but the basic shape is there. It shows because these people lost too much weight. Of course, in a healthy and fit person those stomach muscles will look powerful and not weak and skinny.
The point I'm making is that you've already got the six pack shape. Now you just need to stop covering it up with fat.
Tuesday, August 9, 2011
How Many Calories Should I Take In?
I recently receive this question from a client looking to break a plateau.
"Floyd, I can?t seem to put on muscle no matter how intensely I lift weights. I work out hard and always have mind-blowing workouts, but the muscle just won't come on. What's wrong with my training?"
At first, I really had to wonder where this guy was going wrong with his training and his goal to build muscle? I eventually found out that this individual was eating about 1,900 calories per day on a 6 ft body.
It's difficult to recognize, but I had explained to this individual that nothing is wrong with his training program. The problem is with his nutrition. The nutrition program he designed was also significantly lacking in protein.
This isn't an uncommon problem or uncommon question from a client. Most people quickly learn the best methods for training, but few know how many calories to consume or how much protein, carbohydrate and fats to eat in order to build muscle.
Of all factors related to putting on muscle, such as workouts, supplements, rest, lack of stress and nutrition, I rank nutrition as top priority. Now, I'm not suggesting that the other factors are insignificant. They are all very important. However, based on my experience, nutrition is tops!
When I started in the personal training business, I wanted simple answers and a very straightforward approach. However, I just couldn't find one. Everyone told me something different about how to eat in order to put on muscle. I remember the answers, "just eat more", "take in more protein", and "don?t eat junk food." All correct answers, but they told me very little.
I'm going to save you time searching for the right formula by providing a concrete plan to put on muscle. This is truly a system that works, so lets get to it!
1) DETERMINING CALORIES To Take In
This formula is based on putting on muscle, not strictly body fat loss.
FORMULA FOR MEN:
A very active male seeking weight (muscle) gain = ideal body weight x 17
A moderately active male seeking weight (muscle) gain = ideal body weight x 16
Inactive male beginning a weight (muscle) gain exercise program = ideal bodyweight x 15
FORMULA FOR WOMEN
A very active female seeking weight (muscle) gain = ideal body weight x 15
A moderately active female seeking weight (muscle) gain = ideal body weight x 13
Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12
Example: A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories.
2) DETERMINING RATIO OF PROTEIN, CARBOHYDRATE AND FATS
Now that we know how to determine calories, let's take a look at how to calculate ratios of protein, carbohydrate and fats. If you're looking to put on muscle, a ratio of 55 percent carbohydrate, 30 percent protein and 15 percent fat is an excellent balance.
*55 percent carbohydrate (keep refined carbohydrates to a minimum) will provide ample energy for intense workouts.
*30 percent protein will provide the necessary building blocks for muscle development.
*15 percent fat will help with strength levels. (Most people interested in building muscle will actually lose strength if dietary fat is reduced too low.)
Example: Our male, who will be consuming 2,640 calories.
55 percent of 2,640 calories = 1,452 calories from carbohydrate
30 percent of 2,640 calories = 792 calories from protein
15 percent of 2,640 calories = 396 calories
(Keep in mind that this is about gaining muscle, not having fat loss as your primary goal. Fat loss ratios and calorie calculations are different than the above.)
3) HOW DO I EAT AND WHEN DO I EAT?
The best way to put on muscle is... carefully. You can't expect to eat pizza and other fast foods every day and put on quality muscle. Muscle doesn't come on quickly. In fact, it takes consistency, hard work and patience.
I know you want to see some type of meal sample right? Now, the following is merely a sample! It's not customized for you, so don't just use it because it looks good.
Meal spacing is important in order to control blood sugar levels. However, when one wants to put on muscle, it's important to raise blood sugar levels immediately after the workout with a protein/carbohydrate shake. The carb source should be primarily glucose based, such as grape juice. This is prime time to shuttle vital nutrients into the muscle through the manipulation of insulin levels. Meals should be spaced every two to three hours except for the post-workout time frame.
A sample meal schedule may look something like this:
6:30-8 a.m. -- egg white omelet, 1 cup oatmeal
9:30 a.m. -- 5 oz. tuna, 4oz. starch, 1 cup vegetables
12:30 p.m. -- 5 oz. chicken breast, 4 oz. sweet potato
3:30 p.m. -- meal replacement shake
6:00 p.m. (post-workout) -- 30-40 grams protein powder, 8 oz. of grape juice
7:00 p.m. -- 5 oz. turkey breast, 1 cup brown rice, 1 cup vegetables
9:00 p.m. -- 1 cup cottage cheese, 1/2 apple, 5 almonds
That's it!
You have most of what you need for success.
Putting on muscle is a combination of intelligent nutrition, workouts and supplementation.
If you have any questions, please feel free to contact us @ carbinspersonaltraining@live.com!
"Floyd, I can?t seem to put on muscle no matter how intensely I lift weights. I work out hard and always have mind-blowing workouts, but the muscle just won't come on. What's wrong with my training?"
At first, I really had to wonder where this guy was going wrong with his training and his goal to build muscle? I eventually found out that this individual was eating about 1,900 calories per day on a 6 ft body.
It's difficult to recognize, but I had explained to this individual that nothing is wrong with his training program. The problem is with his nutrition. The nutrition program he designed was also significantly lacking in protein.
This isn't an uncommon problem or uncommon question from a client. Most people quickly learn the best methods for training, but few know how many calories to consume or how much protein, carbohydrate and fats to eat in order to build muscle.
Of all factors related to putting on muscle, such as workouts, supplements, rest, lack of stress and nutrition, I rank nutrition as top priority. Now, I'm not suggesting that the other factors are insignificant. They are all very important. However, based on my experience, nutrition is tops!
When I started in the personal training business, I wanted simple answers and a very straightforward approach. However, I just couldn't find one. Everyone told me something different about how to eat in order to put on muscle. I remember the answers, "just eat more", "take in more protein", and "don?t eat junk food." All correct answers, but they told me very little.
I'm going to save you time searching for the right formula by providing a concrete plan to put on muscle. This is truly a system that works, so lets get to it!
1) DETERMINING CALORIES To Take In
This formula is based on putting on muscle, not strictly body fat loss.
FORMULA FOR MEN:
A very active male seeking weight (muscle) gain = ideal body weight x 17
A moderately active male seeking weight (muscle) gain = ideal body weight x 16
Inactive male beginning a weight (muscle) gain exercise program = ideal bodyweight x 15
FORMULA FOR WOMEN
A very active female seeking weight (muscle) gain = ideal body weight x 15
A moderately active female seeking weight (muscle) gain = ideal body weight x 13
Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12
Example: A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories.
2) DETERMINING RATIO OF PROTEIN, CARBOHYDRATE AND FATS
Now that we know how to determine calories, let's take a look at how to calculate ratios of protein, carbohydrate and fats. If you're looking to put on muscle, a ratio of 55 percent carbohydrate, 30 percent protein and 15 percent fat is an excellent balance.
*55 percent carbohydrate (keep refined carbohydrates to a minimum) will provide ample energy for intense workouts.
*30 percent protein will provide the necessary building blocks for muscle development.
*15 percent fat will help with strength levels. (Most people interested in building muscle will actually lose strength if dietary fat is reduced too low.)
Example: Our male, who will be consuming 2,640 calories.
55 percent of 2,640 calories = 1,452 calories from carbohydrate
30 percent of 2,640 calories = 792 calories from protein
15 percent of 2,640 calories = 396 calories
(Keep in mind that this is about gaining muscle, not having fat loss as your primary goal. Fat loss ratios and calorie calculations are different than the above.)
3) HOW DO I EAT AND WHEN DO I EAT?
The best way to put on muscle is... carefully. You can't expect to eat pizza and other fast foods every day and put on quality muscle. Muscle doesn't come on quickly. In fact, it takes consistency, hard work and patience.
I know you want to see some type of meal sample right? Now, the following is merely a sample! It's not customized for you, so don't just use it because it looks good.
Meal spacing is important in order to control blood sugar levels. However, when one wants to put on muscle, it's important to raise blood sugar levels immediately after the workout with a protein/carbohydrate shake. The carb source should be primarily glucose based, such as grape juice. This is prime time to shuttle vital nutrients into the muscle through the manipulation of insulin levels. Meals should be spaced every two to three hours except for the post-workout time frame.
A sample meal schedule may look something like this:
6:30-8 a.m. -- egg white omelet, 1 cup oatmeal
9:30 a.m. -- 5 oz. tuna, 4oz. starch, 1 cup vegetables
12:30 p.m. -- 5 oz. chicken breast, 4 oz. sweet potato
3:30 p.m. -- meal replacement shake
6:00 p.m. (post-workout) -- 30-40 grams protein powder, 8 oz. of grape juice
7:00 p.m. -- 5 oz. turkey breast, 1 cup brown rice, 1 cup vegetables
9:00 p.m. -- 1 cup cottage cheese, 1/2 apple, 5 almonds
That's it!
You have most of what you need for success.
Putting on muscle is a combination of intelligent nutrition, workouts and supplementation.
If you have any questions, please feel free to contact us @ carbinspersonaltraining@live.com!
Monday, August 8, 2011
Home Exercise Programs for Weight Loss
People who face obesity-related problems need to think about healthy weight loss programs. Crash diets are not the solution. Rushing to the gym to try a rigorous workout can be equally difficult considering the time constraint one faces due to work-related issues. So, how does one plan for weight loss exercise programs especially when joining a gym seems like an impossible situation?
Well, one can lose weight fast by exercising at home itself! Besides, one can even modify the routines to suit the schedules when at home. Yoga exercises, cardiovascular exercises, abdominal exercises, fat burning exercises, aerobic exercises, etc. include many types and forms of exercises that help for natural weight loss. The basics of these can be incorporated in a home exercise program for a healthy weight loss. One can stay within the comfort of one’s own home and feel the flab disappear with time.
Guidelines for home exercise programs
•Before you undertake any exercise routine, it would always be advisable to consult your doctor and know the areas you need to work on. This will help you to pick exercises that suit your body type.
•Always start the exercise routine gradually. Work within your comfort levels initially.
•The exercise should be done in an area that is hygienic and free from clutter. There should be ample circulation of air.
•You can maintain a healthy diet as a supplement for your weight loss exercise program.
•While exercising, maintain regular breathing.
•Use control over the way you exercise, do not try to rush into completing the routine at a fast pace.
Home exercise programs for weight loss
Weight loss exercise programs for the upper body:
Exercise 1
You will need a chair for this exercise. Place your hands on a chair, with your back towards the chair. Your feet should be at a medium distance away from the body/front of the chair and bent at knees. Slowly lower yourself; you will feel a pull in the upper area of the body. Push yourself up with the hands, back to the starting position. Repeat this action around 10 times to begin with. Once you get accustomed to the exercise routine, you can even keep your legs outstretched to increase the difficulty of the exercise.
Exercise 2
These push-ups help the chest, shoulders and arms. Face the ground by resting your weight on the hands and legs. Hands should be shoulder-width apart. Arms have to be fully extended and feet have to be together. The knees should not be touching the ground. The body should be at a straight angle. Lower the body slowly so that the nose reaches the ground. Use your arms to push the body back to the start position. If you face a lot of difficulty while trying these push-ups, you can begin by resting your weight on the knees. In that case, you have to cross the legs at the ankles when you begin with the exercise routine. Begin with 8 push-ups till you feel confident about increasing the number.
Exercise 3
Sit upright in a chair. Gently breathe out and suck your stomach in. Hold it for 2-3 seconds. Now, breathe in as you release the stomach. For effective results, do this around 8 times.
Exercise 4
Keep your hands at a shoulder-width distance and lean against the wall. Keep your feet together. The body should be straight. Lower the body till the nose touches the wall. Then come back to the starting position. Repeat these wall push-ups around 8 times.
Weight loss exercise programs for the lower body
Exercise 1
Stand with a straight back and feet hip-width apart. The toes should point straight towards the front. The arms should be outstretched in the front as this helps to maintain balance. Slowly lower your body so that the thighs are parallel to the floor. Remember to keep your back straight. Pause for a moment and then raise yourself back to the starting position. Do this exercise 10 times in your exercise routine.
Exercise 2
Stand straight with your legs apart. Keep your head up and torso erect. Extend one leg to the side. The feet and the toes should point straight. Bend the knee of the extended leg keeping the torso upright. Slowly raise yourself back to the starting position. Now, repeat this lunge with the other leg. Do this step 10 times with each leg.
Exercise 3
Sit on a chair and keep your feet together. Now, place a cushion between your knees and thighs. Squeeze it as hard as you can for 3-4 seconds and relax. Repeat this exercise around 5 times. You can then change the cushion to a semi-inflated football to increase the difficulty level of the exercise.
Exercise 4
Stand straight and lift one leg slowly, keeping your foot straight ahead. Repeat with other leg. Begin this exercise with 10 steps for each leg. Then increase the count once you feel comfortable.
You can also follow this routine by playing a CD of your favorite music and grooving to the music with steps that will warm you up but are not jerky at the same time! Dancing will relieve your stress and increase your stamina as well.
These home exercise programs for weight loss if done constantly over a period of time will keep you looking fit and healthy. Losing weight naturally should be your priority and you can achieve the same with the help of such home exercise workouts.
Well, one can lose weight fast by exercising at home itself! Besides, one can even modify the routines to suit the schedules when at home. Yoga exercises, cardiovascular exercises, abdominal exercises, fat burning exercises, aerobic exercises, etc. include many types and forms of exercises that help for natural weight loss. The basics of these can be incorporated in a home exercise program for a healthy weight loss. One can stay within the comfort of one’s own home and feel the flab disappear with time.
Guidelines for home exercise programs
•Before you undertake any exercise routine, it would always be advisable to consult your doctor and know the areas you need to work on. This will help you to pick exercises that suit your body type.
•Always start the exercise routine gradually. Work within your comfort levels initially.
•The exercise should be done in an area that is hygienic and free from clutter. There should be ample circulation of air.
•You can maintain a healthy diet as a supplement for your weight loss exercise program.
•While exercising, maintain regular breathing.
•Use control over the way you exercise, do not try to rush into completing the routine at a fast pace.
Home exercise programs for weight loss
Weight loss exercise programs for the upper body:
Exercise 1
You will need a chair for this exercise. Place your hands on a chair, with your back towards the chair. Your feet should be at a medium distance away from the body/front of the chair and bent at knees. Slowly lower yourself; you will feel a pull in the upper area of the body. Push yourself up with the hands, back to the starting position. Repeat this action around 10 times to begin with. Once you get accustomed to the exercise routine, you can even keep your legs outstretched to increase the difficulty of the exercise.
Exercise 2
These push-ups help the chest, shoulders and arms. Face the ground by resting your weight on the hands and legs. Hands should be shoulder-width apart. Arms have to be fully extended and feet have to be together. The knees should not be touching the ground. The body should be at a straight angle. Lower the body slowly so that the nose reaches the ground. Use your arms to push the body back to the start position. If you face a lot of difficulty while trying these push-ups, you can begin by resting your weight on the knees. In that case, you have to cross the legs at the ankles when you begin with the exercise routine. Begin with 8 push-ups till you feel confident about increasing the number.
Exercise 3
Sit upright in a chair. Gently breathe out and suck your stomach in. Hold it for 2-3 seconds. Now, breathe in as you release the stomach. For effective results, do this around 8 times.
Exercise 4
Keep your hands at a shoulder-width distance and lean against the wall. Keep your feet together. The body should be straight. Lower the body till the nose touches the wall. Then come back to the starting position. Repeat these wall push-ups around 8 times.
Weight loss exercise programs for the lower body
Exercise 1
Stand with a straight back and feet hip-width apart. The toes should point straight towards the front. The arms should be outstretched in the front as this helps to maintain balance. Slowly lower your body so that the thighs are parallel to the floor. Remember to keep your back straight. Pause for a moment and then raise yourself back to the starting position. Do this exercise 10 times in your exercise routine.
Exercise 2
Stand straight with your legs apart. Keep your head up and torso erect. Extend one leg to the side. The feet and the toes should point straight. Bend the knee of the extended leg keeping the torso upright. Slowly raise yourself back to the starting position. Now, repeat this lunge with the other leg. Do this step 10 times with each leg.
Exercise 3
Sit on a chair and keep your feet together. Now, place a cushion between your knees and thighs. Squeeze it as hard as you can for 3-4 seconds and relax. Repeat this exercise around 5 times. You can then change the cushion to a semi-inflated football to increase the difficulty level of the exercise.
Exercise 4
Stand straight and lift one leg slowly, keeping your foot straight ahead. Repeat with other leg. Begin this exercise with 10 steps for each leg. Then increase the count once you feel comfortable.
You can also follow this routine by playing a CD of your favorite music and grooving to the music with steps that will warm you up but are not jerky at the same time! Dancing will relieve your stress and increase your stamina as well.
These home exercise programs for weight loss if done constantly over a period of time will keep you looking fit and healthy. Losing weight naturally should be your priority and you can achieve the same with the help of such home exercise workouts.
Saturday, August 6, 2011
Postpartum Exercise
A common query among new mothers is when is the best time to commence postpartum exercise. Most doctors/midwife ask mothers to wait until their six-week postpartum checkup. For those who get the thumbs up, exercise must be gradually resumed.
Commencing Postpartum Exercise
Different circumstances call for different approaches. If you had a normal delivery, and exercised through most of your pregnancy, you can start your postpartum exercise plan with walking and stretching a few days after giving birth! After a week, you can increase this to a 30-minute stroll or walk three times a week. As you get stronger and feel your stamina return, you can increase the time or intensity of the walk.
Those women who have had a c-section are expected to wait about six to eight weeks to commence exercise. Nonetheless, this does not mean that you should completely restrict your movement. Walking (slowly) is actually encouraged as it helps healing. Women who were gradually stopped exercising as their pregnancy progressed, or those who were inactive, are advised to consult their doctor/midwife before exercising.
Postpartum Exercise Program
An important aspect of postpartum exercise is to be careful, for your joints and ligaments will be loose for about three to five months. A good way to start your postpartum exercise routine is with an exercise class meant specially for the purpose. If you are unable to find one, settle for a low-impact class focused on toning and stretching. In the first few months after you give birth, be careful not to strain yourself as your body does need time to heal and adjust.
Some exercises you can include are:
•Yoga: Many women find that postpartum yoga is just what they need to get their bodies back into shape. This kind of yoga is gentle on your body, helps reduce stress and improves blood flow. Elementary moves like supported bridge, warrior I and pelvic tilts are recommended, while poses like inversions are not.
•Kegel Exercises: After a normal delivery, most women feel the need to strengthen weakened pelvic muscles. The purpose of Kegel exercises is just this, and involves making small contractions to the muscles at the vaginal wall. These exercises can help address bladder control issues.
•Abdominal Exercises: Most women are keen to lose the extra weight from around their belly after the delivery. However, traditional abdominal exercises may need to be put on the back burner for now. However, if you don't have a separation in the abs or diastasis you can start with pelvic tilts and isometric contractions. The former is done by lying on the floor with the knees bent, but feet resting on the floor. One must then tighten their abdominal muscles and pelvic floor, while drawing their pelvis towards themselves. Isometric contractions involve lying in the same position as before, and place a slightly heavy object, such as a dictionary, on your belly. Inhale, tighten the abs and lift the object. Exhale and lower it back to your belly.
Another popular postpartum exercise is Pilates. While you will need to modify them a little, they can help you to gain strength as well as increase your flexibility. Good postpartum care includes eating a healthy diet, staying well-hydrated and getting as much sleep as possible. While exercising is good, it follows the care of yourself and your baby, on the priority list. So, take care and have fun!
Commencing Postpartum Exercise
Different circumstances call for different approaches. If you had a normal delivery, and exercised through most of your pregnancy, you can start your postpartum exercise plan with walking and stretching a few days after giving birth! After a week, you can increase this to a 30-minute stroll or walk three times a week. As you get stronger and feel your stamina return, you can increase the time or intensity of the walk.
Those women who have had a c-section are expected to wait about six to eight weeks to commence exercise. Nonetheless, this does not mean that you should completely restrict your movement. Walking (slowly) is actually encouraged as it helps healing. Women who were gradually stopped exercising as their pregnancy progressed, or those who were inactive, are advised to consult their doctor/midwife before exercising.
Postpartum Exercise Program
An important aspect of postpartum exercise is to be careful, for your joints and ligaments will be loose for about three to five months. A good way to start your postpartum exercise routine is with an exercise class meant specially for the purpose. If you are unable to find one, settle for a low-impact class focused on toning and stretching. In the first few months after you give birth, be careful not to strain yourself as your body does need time to heal and adjust.
Some exercises you can include are:
•Yoga: Many women find that postpartum yoga is just what they need to get their bodies back into shape. This kind of yoga is gentle on your body, helps reduce stress and improves blood flow. Elementary moves like supported bridge, warrior I and pelvic tilts are recommended, while poses like inversions are not.
•Kegel Exercises: After a normal delivery, most women feel the need to strengthen weakened pelvic muscles. The purpose of Kegel exercises is just this, and involves making small contractions to the muscles at the vaginal wall. These exercises can help address bladder control issues.
•Abdominal Exercises: Most women are keen to lose the extra weight from around their belly after the delivery. However, traditional abdominal exercises may need to be put on the back burner for now. However, if you don't have a separation in the abs or diastasis you can start with pelvic tilts and isometric contractions. The former is done by lying on the floor with the knees bent, but feet resting on the floor. One must then tighten their abdominal muscles and pelvic floor, while drawing their pelvis towards themselves. Isometric contractions involve lying in the same position as before, and place a slightly heavy object, such as a dictionary, on your belly. Inhale, tighten the abs and lift the object. Exhale and lower it back to your belly.
Another popular postpartum exercise is Pilates. While you will need to modify them a little, they can help you to gain strength as well as increase your flexibility. Good postpartum care includes eating a healthy diet, staying well-hydrated and getting as much sleep as possible. While exercising is good, it follows the care of yourself and your baby, on the priority list. So, take care and have fun!
Thursday, August 4, 2011
Make Resistance Training a Part of Your Exercise Routine
Do you presently engage in a regular exercise routine? If so, you are probably already reaping the personal benefits that come from exercise. If you do not exercise regularly, chances are that you wish you did. There is little that is more important in this life than fundamental health, and exercising regularly is perhaps the best way to improve and maintain a healthy lifestyle.
The thing about exercise is that there are limitless possibilities when it comes to finding the workout that is most suitable to your goals. However, resistance training seems to be very fundamental to every exercise program. Resistance training can be beneficial by itself and it can be complementary to other training programs. The fact of the matter is that increasing your strength can make you more equipped to engage in all types of physical activity. And because resistance training focuses primarily on improving your strength, it will improve your ability to engage in all other types of exercise.
One misconception that some people have is that resistance training is best left to body builders and muscle-heads. However, people of all ages and from all walks of life are finding their way into the gym and reaping significant rewards from resistance training. Some of these people are using resistance training as a cross-training exercise to improve their ability to engage in other activities or sports. Other people are finding that resistance training is enjoyable and rewarding in and of itself. Regardless of the reason for engaging in this type of training, everybody who participates begins to improve their quality of life.
Resistance training, as the name indicates, is any type of training program which forces muscle contraction. This generally includes weights, but it can also include body weight or bands to create the resistance. You generally focus on one muscle group at a time and exert force against the resistance, causing your muscles to engage and contract.
Here is what happens when you engage in resistance training. When your muscles exert force, the tiny fibers in them tear down. As long as you do not over-exert yourself, this tearing down process is actually a good thing because it is what leads to growth. It is actually after your work out, however, when your muscles grow. As the fibers in your muscles recover, they grow back stronger. This is the body’s natural way of preparing you to engage in the resistance training again. As time goes on, your muscles will develop and grow back larger and stronger. As such, it is not only possible, but helpful to increase the amount of resistance you use in your training program over time. So while you may start out lifting relatively light weights, you should be able to lift heavier and heavier weights as the weeks pass.
You will notice substantial differences in your body as time passes. Resistance training will improve your muscle tone as well as your confidence. Moreover, once you get over the hump, as they say, you will likely find that resistance training is quite enjoyable.
The thing about exercise is that there are limitless possibilities when it comes to finding the workout that is most suitable to your goals. However, resistance training seems to be very fundamental to every exercise program. Resistance training can be beneficial by itself and it can be complementary to other training programs. The fact of the matter is that increasing your strength can make you more equipped to engage in all types of physical activity. And because resistance training focuses primarily on improving your strength, it will improve your ability to engage in all other types of exercise.
One misconception that some people have is that resistance training is best left to body builders and muscle-heads. However, people of all ages and from all walks of life are finding their way into the gym and reaping significant rewards from resistance training. Some of these people are using resistance training as a cross-training exercise to improve their ability to engage in other activities or sports. Other people are finding that resistance training is enjoyable and rewarding in and of itself. Regardless of the reason for engaging in this type of training, everybody who participates begins to improve their quality of life.
Resistance training, as the name indicates, is any type of training program which forces muscle contraction. This generally includes weights, but it can also include body weight or bands to create the resistance. You generally focus on one muscle group at a time and exert force against the resistance, causing your muscles to engage and contract.
Here is what happens when you engage in resistance training. When your muscles exert force, the tiny fibers in them tear down. As long as you do not over-exert yourself, this tearing down process is actually a good thing because it is what leads to growth. It is actually after your work out, however, when your muscles grow. As the fibers in your muscles recover, they grow back stronger. This is the body’s natural way of preparing you to engage in the resistance training again. As time goes on, your muscles will develop and grow back larger and stronger. As such, it is not only possible, but helpful to increase the amount of resistance you use in your training program over time. So while you may start out lifting relatively light weights, you should be able to lift heavier and heavier weights as the weeks pass.
You will notice substantial differences in your body as time passes. Resistance training will improve your muscle tone as well as your confidence. Moreover, once you get over the hump, as they say, you will likely find that resistance training is quite enjoyable.
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