Problems With Obesity - 5 Traps to Avoid and Stop the Obesity Epidemic (Don't Do These!)

Millions everyday face problems with obesity. Obesity is a very serious condition and should not be taken lightly. There is no doubt an obesity epidemic.

Can it be prevented? Can the epidemic be reversed?

If you are obese or at risk take these 5 traps into consideration and incorporate them into your life with your obesity battle.

Trap 1 - I have bad genetics

This is a very common excuse to defend being overweight and obese. No matter what type of genetics you got from your parents, whether good or bad can fix a bad diet and lack of activity or exercise.

Instead of blaming your gene pool take responsibility for what you do. Take responsibility for what you put in your mouth and how much activity you do. You can't pass the buck forever; eventually you need to take responsibility for your actions.

Trap 2 - I have thyroid problems

In some instances this can be a legitimate reason for being obese. But for others this is another excuse or cop-out.

Even if you do have a slow or sluggish thyroid there are plenty of foods you can eat to speed up your metabolism. Eggs, salmon, broccoli, black beans, and citrus fruits are a few great examples.

Trap 3 - I don't have time to exercise

Most people have super busy schedules and they don't have time to do everything they want. But don't let your busy schedule stop you from working out. Regular exercise at least 3 times a week can stop and prevent weight gain problems.

Question. Do you have 10 to 20 minutes a day to devote to exercising?

You can construct a quality workout that lasts 10 to 20 minutes around your schedule. The key is to get your heart rate up to burn calories.

Trap 4 - I'm too old

Whenever someone uses this excuse, I quickly ask them if they know who Tony Horton is (he is the creator of P90X). Then I bring it to their attention that he is in his mid 50's.

He is in better shape than most of the population and he is in his 50's. He is more ripped than most guys in their 20's.

Trap 5 - I don't have energy to exercise

This a funny excuse since you actually are more energized when you workout. If you are dragging butt, get a quick workout in to get your energy levels up.

A great question you should ask yourself is... Do I love myself enough to take care of my body? When you answer this question honestly you will face your problems with obesity head on and conquer them. 

For more concepts and tips enter your email in the box above.

Article Source: http://EzineArticles.com/7402210

Read More

Three Reasons Women Should Do Weight Training

Most women see weight training as something only men and bodybuilders do. But this is well and truly a myth. This myth is so ingrained among women that it's quite difficult to dispel it.

Once people know that I workout with weights regularly, they look me and up and down expecting to find bulging muscles and a bulky structure. But when all they can see is a slim figure standing in front of them, they think I'm joking.

Honestly! What's up with these people??

So, much to their surprise (and some annoyance), I explain to them that weight training doesn't necessarily build a bulky body. In fact there are lots of reasons why every woman should take up weight lifting.

Here are three of the main reasons.

1. You'll get slim.

Believe it or not, weight training will actually make you lose body fat and get slim.

When you train with weights such as dumbbells and kettlebells or other heavy items, you put more pressure on your muscles than they're used to. To withstand this bigger pressure, your body makes your muscles stronger.

Your body builds more muscle tissues. This process uses up a lot more calories than usual. And your metabolism works faster. You probably know that a faster metabolism will promote faster fat loss.

It's not only the faster metabolism you'll get from this process. You'll look a lot leaner as well because of having more muscles. You'll look a lot slimmer since muscles take up less space than fat.

What's more, training with weights is the best way to tone up trouble spots, like under the arms, thighs and belly.

But don't worry - unlike men, you're not likely to become bulky. You just don't have enough of the right hormones which help cause huge muscles in men. All you'll end up with is a nicely sculpted, well-defined body.

2. As you get older, you'll look and feel a lot younger than your friends.

After the age of 30, women start to lose their muscle mass year by year. To put it frankly, unless they do something about it, they'll get more and more flabby.

Weight training will help prevent this by preserving your muscle mass. You'll stay firm in your older age.

Not only does this make you look attractive even in your old age, but you'll also maintain your mobility into your very old age. That means you won't need to depend on people to get up from your chair or get help walking. You'll keep your independence and even be able to enjoy playing with your grandchildren (if you do decide to have children).

3. You'll keep your osteoporosis at bay.

One of the commonest health scares for women as they get older is rapid bone loss. This is even more common after the menopause. It can very easily lead to osteoporosis.

Osteoporosis is a serious health problem in which your bones become brittle and are easily broken.

How does weight lifting help with this problem?

Well... regular weight bearing exercises don't only strengthen your muscles, but also your bones. That means you can prevent osteoporosis by regular resistance training combined with good nutrition.

OK, even knowing these benefits...

Are you still concerned about becoming bulky?

Hear me out on this.

Again I'm stressing the fact that, contrary to popular belief, training with weights doesn't make you bulky. People who build up their bulk actually train specifically for that purpose. For average women like you and me who just want to get fit and shape up, it's very unlikely that you'll become muscular like professional bodybuilders.

OK, now that concern's out of the way, here's another:

Do you feel that you don't have enough time to do your workouts?

It might surprise you to know that, if you're very busy, you don't actually have to go to the gym. You can train at home just as easily without using barbells or gym equipment.

When you think about it, weight training simply means exercising with weights. So, the weights could be dumbbells, or kettlebells, or any old heavy things lying around your house. On my home weight training site (link in the resources box below), I show how you can easily and cheaply train with weights in the comfort of your own home.

Whether you like to exercise at home or at the gym or even outdoors, now that you know its benefits you should start making weight training a regular part of your life.

Article Source: http://EzineArticles.com/7361473

Read More

The Ryan Reynolds workout

Ryan Reynolds shares the diet plan he used to slice his body fat to 3 percent.

What if your boss told you to gain 20 pounds of muscle and lose a third of your body fat? Most of us would end up in the unemployment line, but Ryan Reynolds did as he was told to prepare for his role as a cut vampire killer in Blade: Trinity. Here are his tips for sculpting a six-pack--on a full stomach.

Eat More

"I attribute my results mostly to nutrition," Reynolds says. (See "What He Eats," below, for a sample menu.) He ate every 2 to 3 hours to burn more fat. "Your body doesn't need to store fat for energy if you're feeding it all the time," explains Bobby Strom, Reynolds's Los Angeles-based trainer.

Mix It Up

"I gained a lot more muscle mass when I went on creatine," says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

Go for Bulk

Reynolds doesn't have a personal chef, so he cooks meals in advance. For instance, he'll make a large supply of Irish steel-cut oatmeal and freeze it. That way, the most important meal of the day requires the least work.

Carve with Carbs

"Never do any of that carve-starve crap," Reynolds says. Instead, watch the clock. He ate most of his carbohydrates postworkout, and none after 8 p.m.

Think about Yourself

"If you hate your workout, you're not going to do it," explains Reynolds. Customize your fitness plan to meet your needs. He found it "meditative" to do ab exercises first instead of last.

WHAT HE EATS

Breakfast

2 eggs, some "good" fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning Snack

protein bar

Lunch

albacore tuna wrap or chicken and salad

Midafternoon Snack

protein shake (whey and water), protein bar, or apple and almonds

Dinner

broiled fish or chicken, brown rice, vegetables, and salad

Evening

Snack protein shake

Article source: www.menshealth.com

Read More

Get Fit in 60 Days or Die Trying

Hundreds of people search the internet every month looking for ways to get fit in 60 days. Many of these searchers believe that it is impossible and that it simply cannot be achieved.

What if it was true? What if I was able to say that there was a way for you to get fit in 60 days using a program that is proven to work? What if I were to say to you that over 12 million people worldwide have tried this method and have seen fantastic results?

Guess what? I am telling you now that there is a way to get fit and in the best shape of your life in as little as 60 days using a method taken on by millions around the world. By now you may have guessed what this method is, some of you may have heard of it and some of you may never have heard this word before in your life. You can achieve all of this by taking on Insanity.

What is Insanity?
Insanity is a 60 day home fitness program whereby you workout at home simply by following that days particular DVD. There is no catch, all you need is yourself and a DVD player and away you go. Oh, and you will need to invest around 45 minutes a day, 6 days a week.

This fitness program works on the basis that you push yourself to your maximum and long periods of time and then have a short rest after. Using this method your body will be peaking at its fat burning rate and you can expect to burn hundreds of calories each and every workout.

By having regular fitness tests every two weeks during the 60 day challenge you will see your fitness increase each and every time. You will quite literally be amazed by what you are able to achieve.

Insanity is reported to be the hardest workout ever to have been put on DVD. Having completed the Insanity challenge myself, I can say that I totally agree with that comment. What you will find though is that with every workout you are able to do more of the exercise each time. You will also find yourself becoming addicted to Insanity, looking forward to each workout and to digging deeper.

If you are looking to get fit in 60 days then there is no other way to do it, you simply have to get Insanity, push yourself to your maximum and dig deeper.

The Insanity Challenge has widely been known as the pinnacle of workouts. People boast about completing Insanity and having done so myself I can see why. See why you should be focused on your health and fitness now by visiting my site Home Gym Body now.

Article Source: http://EzineArticles.com/7354375

Read More

weight loss plan

Commit to our four-week plan of healthy eating with regular exercise and you can soon make a difference to your figure.

Our plan, devised by a registered nutritionist, will help you lose weight at a steady rate of about 1lb to 2lb per week. The good news is, the more weight you have to lose, the faster the pounds will disappear.

Be sure to complete the recommended exercise too. It will help you build muscle tissue that will speed up your metabolism. A faster metabolism means you will burn more calories even when you're not being active.

Weight loss plan basics

• The plan works out around 1400kcal per day: 300kcal for breakfast, 350kcal for lunch, 450kcal for dinner and 250kcal for snacks. But these figures are approximations that average out, because people’s ideas of what ‘small’ or ‘thinly spread’ is varies so much.
• Watch your portion sizes - stick to the recommendations. Little changes like using more oil than suggested, having extra meat or using standard margarine or whole-fat milk will add to your daily calorie count and mean weight loss is slower.
• Never skip breakfast.
• Keep hydrated: drink at least six to eight glasses of water each day.
• Dress your salads with fat-free salad dressings or a splash of balsamic vinegar.
• Use low-sugar and low-salt products where you can.
• Use skimmed or semi-skimmed milk in drinks.
• Try to use wholemeal breads, pasta and brown rice. There's little difference calorie-wise, but wholemeal versions are higher in fibre so will keep you feeling fuller for longer.
• Try to vary the fruit and veg you have as much as possible so you get the widest range of vitamins.
• All these recipes are for one, but quantities can be easily doubled if you're cooking for more.

Margarine, butter and oil

• For frying use a spray olive oil or vegetable oil such as sunflower or olive.
• We haven't included butter in the plan because it's high in saturated fat.
• If you don't like low-fat olive spread, save the calories and leave it out.
• If the recipe would be dry without, substitute one teaspoon of low-fat mayo.
• If you want to use standard margarine, be aware that this will add around 100kcal per day to your total per slice of bread (most calories in toast come from the butter not bread). Spread thinly and you can halve this amount.

Weight loss plan: mix and match breakfasts

Choose one each day. Try to have as much variety as possible.

Cereal breakfasts

Have each of these breakfasts with a small (110ml) glass of pure fruit juice. Use skimmed or semi-skimmed milk for the cereal.

• 40g no-added sugar muesli with milk. Two tablespoons of low-fat natural yoghurt topped with a sliced banana.
• 40g low-sugar breakfast cereal (look for cereals 'of which sugars' is less than 2g per 100g) with milk. One slice of melon.
• Two Weetabix or Shredded Wheat, topped with four chopped dried apricots and four prunes with milk.
• Medium bowl of porridge made with milk, topped with a small pot of fruit in juice.

Hot breakfasts

Have each of these breakfasts with a small (110ml) glass of pure fruit juice. For jam, use low-sugar jam or fruit spread.

Tip

0% fat Greek yoghurt is a great low-fat creamy choice for natural yoghurt.

• One slice of toast, spread with a little low-fat olive spread and jam. A small low-fat natural yoghurt topped with a tablespoon of chopped nuts and seeds and sweetened with a teaspoon of honey.
• Two slices of toast, spread with a little low-fat olive spread and jam.
• One slice of toast topped with a small tin of baked beans and a grilled tomato.
• An English muffin, split and toasted. Top with a poached egg, two rashers of lean grilled back bacon and a grilled tomato.
• Two slices of fruit loaf, toasted and spread with low-fat olive spread. A small low-fat natural yoghurt topped with a handful of berry fruits and a teaspoon of sunflower seeds.

Have each of these breakfasts with a small (110ml) glass of skimmed or semi-skimmed milk.

• Two slices of toast topped with a small tin of tomatoes and one poached egg.
• A tin of sardines in tomato sauce, sprinkled with a little Worcestershire sauce, grilled on two slices of toast and a grilled tomato. One piece of fruit
• English muffin toasted, split and topped with one scrambled egg and eight mushrooms boiled in a little water. (You can also spray the mushrooms with one-cal olive spray and grill or fry them in a non-stick pan.) One piece of fruit.

Smoothie

• Blend one banana, half a mango, 150ml milk and three tablespoons of low-fat natural yoghurt. Have with one slice of toast spread with a little low-fat olive spread.

Weight loss plan: lunches

You'll find weekday recipes to make at home as a packed lunch. If you can't make the weekday lunches suggested in the plan, buy any sandwich, wrap or filled pitta (preferably wholemeal) under 350kcal.

Weekend lunches might need a bit more preparation or cooking, but are still very easy.

If you are making sandwiches at home, use wholemeal bread and spread with either low-fat mayo or salad cream, low-fat olive spread or chutney before putting in your filling.

Pack your sandwiches with as much salad as you can, then fill with either:

• 75g lean meat or poultry
• 100g tinned fish
• 1 boiled egg
• 20g cheese or 30g low-fat cheese (grating makes it go further)
• low-fat cream cheese, lightly spread
• 1 tablespoon reduced-fat coleslaw.

Fill a plastic box with a salad to eat with your sandwich. If you want to dress your salad, use a fat-free dressing or a splash of balsamic vinegar.

Weight loss plan: dinners

If you don't have time to cook the evening meal, choose a ready meal under 450kcal, 20g fat and 2g salt - but limit these to two a week.

Try to cook some fresh vegetables or have a salad to accompany your ready meal.

You can swap your lunch and dinner meals at the weekend if you prefer to have your main meal at lunchtime.

If you don't like the recipe for that day, you can choose any equivalent recipe from the plan. We've included some extra vegetarian choices at the end of the plan (week 4).

Weight loss plan: snacks

The plan is designed with two snacks per day: one in the morning between breakfast and lunch, and one in the evening between lunch and dinner.

It's best not to skip these snacks to save the calories for bigger treats like alcohol, because you're likely to end up hungry and then ditch your healthy eating habits.

Weight loss plan: treats

You can swap one snack each day for one of these special treats:

• 25g packet of Twiglets
• cereal bar (under 120kcal)
• two-finger KitKat
• two Jaffa Cakes
• 125ml pot low-fat rice pudding
• three squares of good quality chocolate (70% cocoa solids)
• small glass (125ml) red or white wine - no more than four each week.

Weight loss plan: exercise

If you're accustomed to more exercise than our plan suggests, rev up your activity levels accordingly. You'll need to push yourself slightly all the time to reap weight-loss benefits.

If you're totally unused to exercise, just do what you can - for example take a ten minute walk each day. But as soon as you're used to this, increase the time and intensity.

If you are on medication or have a medical condition, ask your doctor for advice before starting any exercise or diet plan.

Article Source: www.netdoctor.co.uk/dietandnutrition/weight-loss-plan.htm/

Read More

No time to exercise? Try 10-minute workouts

By Dorene Internicola , Reuters

NEW YORK — The procrastinators, the super-busy, and the easily bored in pursuit of a manageable fitness routine may find what they seek in the 10-minute workout. 

Experts say what these short bursts of activity, sometimes called exercise snacking, lack in duration they can make up for in intensity. 

"You can get a good enough workout that can make real metabolic changes to your body," said Liz Neporent, co-author of "The Thin in 10 Weight-Loss Plan" along with fitness instructor Jessica Smith.

"It can help you lose weight, reduce stress and basically give you all the benefits that we know come from exercise."

The American College of Sports Medicine (ACSM) recommends that most adults to engage in at least 150 minutes of moderate-intensity exercise each week.

But multiple shorter sessions of at least 10 minutes are acceptable and even people unable to meet the minimums still benefit from some activity, according to ACSM.

Neporent, who writes on health and fitness, said mainstream science is finding that if you increase intensity you can decrease time.

That approach can work for a lot of people, she said, because poll after poll has shown that the number one objection to not getting a workout in is time.

"The typical recommendation is to do 30 minutes, so if we told you that you could do 10 minutes at a time, you might actually have a better shot at getting it done," she said.

To make the most of 10 minutes, Neporent and Smith favor a hybrid of cardio and strength exercises.

"You want to get in something that's heart-healthy, and something that's good for your muscles and bones," Neporent said. "A lot of our workouts (in the book) tend to be circuit-weighted to maximize time."

They also promote the 10-minute walk; the meal plan section extends the theme with recipes that take 10 minutes or less to prepare.

Amy Dixon, creator of the "Give Me 10" DVD series of 10-minute workouts, said studies show shorter, but more consistent, workouts can yield dramatic results.

"If I had 10 minutes I would do fairly intense strength training, total body workouts with dumbbells or kettle bells interspersed with cardio intervals like jumping jacks," said Dixon, who is Group Fitness Manager at an Equinox fitness center in Santa Monica, Calif.

She's seen too many people spend 60 minutes just going through the motions of a cardiovascular workout.

"If you're reading a magazine," she said, "you're not working out."

Dr. Carl Foster, a professor in the exercise and sports science department at the University of Wisconsin-La Crosse, said there are unique advantages to high-intensity training for the young and the fit.

"There are things you gain that you can't get from low-intensity workouts because you're using muscle fibers that are sedentary in a walk," he said.

For the middle-aged or older, high-intensity exercise has its perils.

"Somewhere around age 45 for men and 55 for women, you worry about the dark side of exercise," he said.

"Studies are clear that when people have catastrophes, such as heart attacks, they are almost always related to inappropriately high-intensity exercise."

Sometimes high-intensity routines are just too uncomfortable to be habit-forming, he said.

"Yes it can be done. You can do the work in 10 minutes but then it takes you 40 minutes to recover."

Foster predicts the focus on high-intensity interval training will wane.

"It will be like seasoning in food: you want to feel like an athlete, so let's do some of it in the middle of the workout," he said.

Before you leap into high-intensity training, he urges, be sure to have at least six months of normal training behind you. Then gradually add five or 10 seconds that are a little harder.

The biggest risk is that people who've been sedentary will suddenly decide to get in shape with high-intensity training.

"For middle-aged and older people, high-intensity training can be a trap that leads to health problems," Foster said.

"The people who are moderately active on a routine basis are the people who don't get heart attacks."

Article source : http://todayhealth.today.com/_news/2012/09/24/14071645-no-time-to-exercise-try-10-minute-workouts?lite

Read More

4 Weeks to a Better Body

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row.

BEN WATTS

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row. It's designed especially for those who like to keep their weekends exercise-free. "You can look noticeably slimmer and stronger in as little as one month," says David Kirsch, owner of NYC's Madison Square Club gym.MONDAY
Target your butt, legs, and abs.

What to do:

20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

40 crunches

40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.TUESDAY
Target your arms and chest

What to do:

20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:

20 minutes of cardio activity

25 jumping jacks holding one- to three-pound weights in each hand

20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand.

20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.THURSDAY
Target your butt, legs, and abs

What to do:

20 minutes of cardio activity

30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
"Think of this as work-on-your-weakness day," says Kirsch.

What to do:

20 minutes of cardio activity

"Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles."

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

Do make lean protein the main part of lunch and dinner.

Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.

Do avoid alcohol, which contains a lot of sugar, whenever possible.

Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.

Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

TUESDAY
Target your arms and chest

What to do:

20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:

20 minutes of cardio activity

25 jumping jacks holding one- to three-pound weights in each hand

20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand.

20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.

THURSDAY
Target your butt, legs, and abs

What to do:

20 minutes of cardio activity

30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
"Think of this as work-on-your-weakness day," says Kirsch.

What to do:

20 minutes of cardio activity

"Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles."

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

Do make lean protein the main part of lunch and dinner.

Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.

Do avoid alcohol, which contains a lot of sugar, whenever possible.

Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.

Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

Article source :www.marieclaire.com/print-this/health-fitness/news/articles/better-body/

Read More

Workouts for Moms Expert Holly Rigsby Currently Running 21 Day Lunch Box Challenge on Facebook

Busy moms fitness company Fit Yummy Mummy is currently in the midst of a 3 week promotion called the 21 Day Lunch Box Challenge. In the challenge, Rigsby is attempting to craft creative recipes for her children’s lunch boxes for 21 straight days.

Elizabethtown, KY (PRWEB) September 29, 2012

Holly Rigsby, owner of busy mom workout company Fit Yummy Mummy, is in the midst of a 21 Day Lunch Box Challenge on Facebook. During the challenge, Rigsby is crafting creative lunches for her children’s school lunches and posting the photos and recipes to Facebook.

Throughout the challenge, Rigsby has put an interesting spin on the concept of school lunches. Rather than giving her kids standard fare such as chips and soda, she has made an effort to provide her children with “tasty, healthy” options.

“An underrated part of becoming a fit yummy mummy is ensuring that the people you surround yourself with are also healthy and active,” Rigsby says. “By eating right, working out, and providing your kids with healthy food choices, you are doing a lot to make sure your family is healthy and happy.”

To that end, Rigsby has been using her Facebook page to demonstrate to busy moms how they can help their kids stay fit and healthy through the power of healthy eating. Her emphasis in her recipes has been finding foods that kids enjoy, but which also “pack a nutritional punch.”

In addition to writing blog posts on busy mom fitness strategies, launching muffin top blasting exercise products, and speaking at live events, Rigsby often uses Facebook to educate her many fans on health and fitness.

“Fit Yummy Mummy has nearly 50,000 fans on Facebook, and I know that most of them are busy moms struggling to lose weight and keep their kids healthy,” she says.

“Especially with the mounting problem of childhood obesity, it’s crucial that women learn how to provide their kids with the right foods, not junk food,” she continues. “In a modern world where schools can consider pizza sauce a vegetable, they’re certainly not going to get nutrition from school lunches.”

The 21 Day Lunch Box Challenge has provided Rigsby’s many followers with unique combinations of foods for their children to eat.

On Friday September 21st, Rigsby posted yet another unique lunch menu: Baked Corn Dogs, Roasted Cauliflower Nuggets, Go Go Squeeze Apple Sauce, and Mini Peanut Butter Bites.

She posted the lunch to Facebook for new moms to see. It is but one of many recipes she has posted in the past 3 weeks.

“Busy mom fat loss is tough, but what’s tougher these days is keep your kids from developing the bad habits that lead to obesity, heart disease, and other problems down the line,” Rigsby says. “That’s why this recent endeavor is such a passion project for me.”

To see Rigsby’s many different lunch combinations, you can “Like” the Fit Yummy Mummy Facebook page:http://www.facebook.com/FitYummyMummy

About Holly Rigsby: Holly Rigsby is the Co-Owner of Fit Yummy Mummy. She offers her clients a variety of training products to help them burn fat and writes a fitness blog for FYM.

Fit Yummy Mummy is part of the Fitness Consulting Group family of companies. FYM releases fitness products for moms looking to burn fat and get in shape. It also offers workout tips through its blog.

Article source: www.prweb.com/releases/2012/9/prweb9939795.htm

Read More

Foods for Workouts: Cardio

An all-around healthy diet is best for any exercise routine, but cardiovascular exercise requires a balance of special nutrients. If you get cardiovascular exercise regularly (and we all should) – here’s how to fuel up.

Cardio Basics
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy.

As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you can’t completely control how and when the body needs what nutrient, it’s best to have adequate amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon.

All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule.

Before A Workout
Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.

If you have 3 to 4 hours before exercise…… Have a regular meal.

•    A salad with grilled chicken, vinaigrette dressing and whole wheat roll
•    Turkey & cheese or PB&J on whole-grain bread
•    Grilled salmon with brown rice and broccoli
•    Whole grain pasta with feta cheese and grilled veggies

If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.
•    Nonfat yogurt
•    A low-fat granola bar
•    A piece of fruit
•    A handful of pretzels

Note: always consider your personal tolerance – choose foods you digest comfortably.

After A Workout
The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:
•    A glass of chocolate milk
•    Hummus with pita chips
•    (In a time crunch) A protein bar
•    Half of a turkey sandwich on whole grain bread

Article source: blog.foodnetwork.com/healthyeats/2011/04/13/foods-for-workouts-cardio/

Read More

10-Minute Fat Blaster

Burn calories before you jump in the shower with this bodyweight circuit from Craig Ballantyne, C.S.C.S. 

Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes.  

Jumping Jack
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.

Prisoner Squat
Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.

Pushup
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.

Forward Lunge
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)

Stickups
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.

Article source : www.menshealth.com/jumpstartyourday/10-minute-fat-blaster.php/

Read More