Tuesday, October 26, 2010

Tuesday - Bonus Edition - CIRCUIT

Newsflash: carrying grocery bags full of Cheeto's and two liters to your car is not strength training! Here's a circuit that will lift your ass and blast your fat. Just grab two 5 lb. dumbbells, a chair, yoga mat, towel, and plenty of H20.

Start by stretching your soon-to-be buff muscles. Raise your arms above your head and across your chest to stretch them out. Get into lunge position and do a deep Runner’s Stretch. Bend over and touch your toes to stretch your Hamstrings. Then, run in place or jump rope for 2 minutes. Now you're limber!

Core – Basic Crunch, Bicycle Twist, Lying Leg Raises
Circuit 1 – Static Lunge, Mountain Climbers
Circuit 2 – Jumping Squat, Bench Dips, Chest Press
Circuit 3 – Dumbbell Chest Fly, Lateral Shoulder Raises, Jumping Jacks
Circuit 4 – Push-ups, Shoulder Press, Tricep Kick Back

Repeat the circuit twice at 15-25 reps each, resting for a MAXIMUM of 30 seconds between each exercise. Do this twice a week and you'll be ready to throw out all your fat jeans in no time!

Monday, October 25, 2010

Mythbuster Monday - Second Edition

The Myth: Weight training is for men. Cardio is for women.

Depression. Insomnia. Cellulite. Muscle Loss. Back Pain. Arthritis. High Blood Pressure. High Cholesterol. Osteoporosis. Heart Disease.

If all 10 of these common female problems sound about as fun as an enema, you should weight train. The benefits of strength training, at any age, are way more than just a tight ass. Increased strength, reduced body fat, improved athletic performance, and decreased health risks like the ones listed above. Looking good is just a bonus. You'll also have more energy and sleep better, too.

The belief that weight training will make a woman look like Lou Ferrigno is straight bullshit. Men have 10 to 30 times more testosterone than women. It just isn't possible. It also isn't possible for you to get the body you really want with cardio alone. For each pound of muscle that you gain, you'll burn up to 50 calories more every day. Keep it up for 10 weeks or more and you can fire your therapist. Here's more: strengthening lower back muscles can eliminate lower back pain, and adding muscle helps support your bones, which means less breaks, better bone density, and stronger joints. That sounds sweeter than a Godiva bar!

As if you need more convincing, there's no time like the present to start training. Whether you're in your 20's, 30's, or your 80's, strength can be maintained and increased at any age. Check back tomorrow for a free ass-kicking circuit to get you started!

Which muscles on your body would you most like to buff up?

Monday, October 18, 2010

Mythbuster Monday - First Edition

The Myth: Carbohydrates make me fat.

So you decided to finally lose the weight once and for all. Great! You're going to get in amazing shape and you're really serious this time. Fabulous! You're going to start by cutting out carbs. WHAT?!

Guess what: only a huge moron would cut out an entire essential food group to try and lose weight. For your information, carbs are NOT a luxury. Your body actually requires carbs just to function! Carbs provide energy, protect the muscles, help absorb calcium, feed the friendly bacteria in your intestines that aid in digestion, and can even help lower cholesterol and regulate blood pressure.

Low carb diets are associated with headaches, body aches, sore joints, muscle aches, constipation, dizziness, and loss of energy and concentration. Remove carbs completely and it gets even uglier: bad breath, dehydration, bone loss, depression, mood swings, anxiety, liver inflammation, heart disease, kidney failure, and stroke. And once you start a low or no carb lifestyle, you can never stop or you'll put the weight back on quicker than a Britney Spears marriage.

But before you run down to your nearest 7-11 to stock up on Hostess cupcakes and potato chips, keep in mind that lumping all carbs in to one happy basket is dangerous. Not all carbs are created equal. Here are the good, the bad, and the ugly:

The Good: Quinoa, Sweet Potato, Brown Rice, Grains, Whole Wheat Pasta, Fruit, Vegetables, Beans, Nuts, and Legumes.

The Bad: White Sugar, White Bread, Alcohol.

The Ugly: Soda, Donuts, Cookies, Fast Food, Processed, Battered, and/or Fried Food, and anything labeled "Diet".

Get your fill of "The Good" carbs during in the morning and throughout the day when you need the most energy, skip them at night, leave out the rest, and don't believe everything your catty girlfriends tell you.

What are your favorite carbs from each category, Good, Bad and Ugly?