The vast majority of average women are unhappy with several areas of their lower body - talking from the waist down. Stubborn problems and complaints range from "my thighs are too fat and so flabby" to "my legs are too skinny and so un-sexy".
Truth is, even ladies who are generally happy with their legs, thighs, hips and butt areas - would also openly admit to wanting just a bit more improvement in one or two specific areas. Such as the butt and thighs, for example.
These five lower-body tips will help you no matter where you are starting from and no matter what your fitness goals are for your lower body - and for the rest of your body as well.
1 - Whatever types of resistance exercises you choose (you already know that I prefer - and recommend body-weight exercises) - just be sure to move slowly and control your tempo throughout the entire range of motion.
2 - If you know you need to lose weight - then you must go beyond just "eating healthy". You need to have an idea of the number of calories you consume daily. It's simple math - avoid it at your peril. There is a big difference between eating right and eating the right amount of calories.
3 - Include a regular stretching routine in your weekly and monthly fitness schedule. It really doesn't mater what method you prefer - it can be pilates or yoga based - or even a straightforward, 'blue-collar' style like my Opt. Flex. program. But you want to keep your lower body flexible to avoid joint & muscle injuries, speed recuperation between workouts - and allow you to perform at the top of your game - no matter what your game might be.
4 - If you are trying to gain weight and build up some sexy curves - then be sure you are not over-doing your cardio/aerobic exercise. If gaining weight is your primary goal - then 15 minutes of sweat breaking cardio 3 - 5 times per week is all you need for general health purposes. You don't need 40 minutes of cardiovascular exercise 7 days a week - as that will work against your goals.
5 - Have Great Sex/Make Passionate Love: I don't mean irresponsible promiscuity here. I'm talking about mature/safe, physically involved sex. Creative, healthy sex relies on lots of physical exertion and muscle stimulation - especially from the lower body. So get your lover and get busy. A loved body - is a sexy body... Yeah baby.
If you are new to exercise, please be sure to get medical clearance before getting started. It's always better to be safe than sorry.
Joey Atlas, is the world recognized creator of the Top Abdominal and Core Exercise Program http://coreabdominalexercises.com/ and the Author of the Ultimate Leg, Butt, Hip and Thigh Makeover for Women http://legbutthipthighexercises.com/blog/lower-body-secrets-5-tips-for-a-sexy-toned-lower-body/ Visit his sites for more free tips and articles and online exercise videos
Wednesday, February 10, 2010
Thursday, February 04, 2010
Do These Fat Burning Exercises Instead Of Wasting Time On The Treadmill
Your options of fat burning exercises that you have to choose from that are infinitely superior to the treadmill are absolutely endless.
I hope I didn't insult any of my die hard cardio folks reading this.
The fact is, if you are a long, slow cardio addict because you truly love it then don't let anything I say here stop you from doing what you get enjoyment out of.
But if you are doing so with fat loss in mind but haven't yet seen the results you were hoping for then perhaps it is time to start adding more appropriate activities into your workout regime. You can even include them as part of your home fitness workout!
Here are some of my favorite alternate fat burning exercises (in no particular order) to plodding along on the dumb 'ole treadmill:
1. Shuttle runs - traditionally, a runner starts at the middle of 3 markers, each 20 yards away from another (the outer two markers are 40 years apart). The runner sprints to the right until he reaches the marker, stops, and turns to run the complete 40 yards to the opposite marker. The runner then stops, turns around and sprints back to the middle marker where he began.
2. Short sprints - Sprint for 8 seconds then recover with a light jog for 12 seconds. Repeat these intervals for 20 minutes.
3. Stair running - A great way to increase your heart rate and one of my personal favorites! Try running up a flight of stairs at home or at a local park. Recover by jogging back down. You can also make this more challenging by skipping every other step or leaping up each step with both legs.
4. Kettlebell swinging - Another one of my favorite workouts. Try using the kettlebell 2 arm swing for a great fat burning exercise.
5. Bodyweight cardio - There a million and one ways to combine bodyweight exercises to get mean a fat burning workout. For starters, try doing burpees for 10 minutes, taking breaks as needed. See how many you can do it that time.
6. Swim sprints - I'm like a little fish so this one is definitely my favorite! Swim sprint one lap and then rest or swim a recovery lap. Repeat for 20 minutes. (note: here is where I throw my own "no cardio" rule out the window. I love swimming fast and I also love the challenge of seeing how many laps I can do in a row!)
7. Hill running - Sprinting up hills is another great fat burning exercise. Sprint to the top, and walk or job back down to recover. If you really want to challenge yourself, leave a kettlebell on top of the hill and do a few snatches when you get to the top!
8. Recumbent bike intervals - One of the few cardio machines I approve of is the recumbent bike. No one knows why but research shows that this is an effective machine to use while doing a fat loss workout, IF you use it the right way. Try using the 8 seconds high intensity, 12 seconds recovery ratio (that I talked about during the sprints in #2) when using the bike and you are sure to get in a killer fat burning workout.
Remember, no matter what you do, just make sure you are always challenging yourself. You should be busting your butt when doing a fat loss workout, not reading a magazine while walking on the treadmill for 30 minutes.
I hope you enjoyed these powerful fat burning exercises suggestions. Get more fat burning tips and tricks by picking up a copy of my free report: Fat Burning Blueprint at http://WorkoutsForHome.com . Enjoy! Susan Campbell, MS, CSCS Author, Ultimate Home Workouts
I hope I didn't insult any of my die hard cardio folks reading this.
The fact is, if you are a long, slow cardio addict because you truly love it then don't let anything I say here stop you from doing what you get enjoyment out of.
But if you are doing so with fat loss in mind but haven't yet seen the results you were hoping for then perhaps it is time to start adding more appropriate activities into your workout regime. You can even include them as part of your home fitness workout!
Here are some of my favorite alternate fat burning exercises (in no particular order) to plodding along on the dumb 'ole treadmill:
1. Shuttle runs - traditionally, a runner starts at the middle of 3 markers, each 20 yards away from another (the outer two markers are 40 years apart). The runner sprints to the right until he reaches the marker, stops, and turns to run the complete 40 yards to the opposite marker. The runner then stops, turns around and sprints back to the middle marker where he began.
2. Short sprints - Sprint for 8 seconds then recover with a light jog for 12 seconds. Repeat these intervals for 20 minutes.
3. Stair running - A great way to increase your heart rate and one of my personal favorites! Try running up a flight of stairs at home or at a local park. Recover by jogging back down. You can also make this more challenging by skipping every other step or leaping up each step with both legs.
4. Kettlebell swinging - Another one of my favorite workouts. Try using the kettlebell 2 arm swing for a great fat burning exercise.
5. Bodyweight cardio - There a million and one ways to combine bodyweight exercises to get mean a fat burning workout. For starters, try doing burpees for 10 minutes, taking breaks as needed. See how many you can do it that time.
6. Swim sprints - I'm like a little fish so this one is definitely my favorite! Swim sprint one lap and then rest or swim a recovery lap. Repeat for 20 minutes. (note: here is where I throw my own "no cardio" rule out the window. I love swimming fast and I also love the challenge of seeing how many laps I can do in a row!)
7. Hill running - Sprinting up hills is another great fat burning exercise. Sprint to the top, and walk or job back down to recover. If you really want to challenge yourself, leave a kettlebell on top of the hill and do a few snatches when you get to the top!
8. Recumbent bike intervals - One of the few cardio machines I approve of is the recumbent bike. No one knows why but research shows that this is an effective machine to use while doing a fat loss workout, IF you use it the right way. Try using the 8 seconds high intensity, 12 seconds recovery ratio (that I talked about during the sprints in #2) when using the bike and you are sure to get in a killer fat burning workout.
Remember, no matter what you do, just make sure you are always challenging yourself. You should be busting your butt when doing a fat loss workout, not reading a magazine while walking on the treadmill for 30 minutes.
I hope you enjoyed these powerful fat burning exercises suggestions. Get more fat burning tips and tricks by picking up a copy of my free report: Fat Burning Blueprint at http://WorkoutsForHome.com . Enjoy! Susan Campbell, MS, CSCS Author, Ultimate Home Workouts
Tuesday, February 02, 2010
Tips For Burning Body Fat With Diet and Exercise
What ever exercise you do for burning body fat, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. When people dive in to fast they risk the possibility of suffering injuries to muscles and tendons and even bone injuries that could stop you from exercising. You are also less likely to get fed up if you start off gradually. I hope this will give you a great start for diet and exercise lets start burning body fat.
You can combine diet with resistance and cardio exercise. When you start you will be building muscles so you may have a very small loss of fat right away . This can take a little time so have patience and stick with it. You will find your self burning body fat and looking good in no time.
Tips for burning body fat and burning more calories is to make small adjustments. Some things you can do to burn body fat is get up and walk around more often or try to walk places that you would normally get there some other ways like riding . You may want to get a bike and ride it when you can. Spend some time doing jumping jacks or jogging in place on breaks is a great way of burning body fat.
Walking is a exercise all fitness and health care professionals recommend. It is compatible with nearly every weight loss fitness program. And it's easy to do. In fact, just about everyone walks on a daily basis. It is one of the most effective forms of burning body fat a person can do.
What ever exercise you do for burning body fat, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. When people dive in to fast they risk the possibility of suffering injuries to muscles and tendons and even bone injuries that could stop you from exercising. You are also less likely to get fed up if you start off gradually. I hope this will give you a great start for diet and exercise lets start burning body fat.
Here is a few things that I do and have had great success with. Every day I walk at least 30 minutes and every other day I work out for one hour or more. My goal is to keep the fat off and stay in great shape with tone muscles. And I try to say on top of my diet by staying away from lots of sugar, taking in plenty of protein. I also take a liquid vitamin to stay healthy. I feel great and have had great success at burning body fat.
Website: http://www.TnTpilates.com
Hello I am 46 years old and married with 4 children and have owned my own construction business for 21 years and I now own SAE Global Solution Inc. President Steve Ellstrom 218-331-2202 support@tntpilates.com
You can combine diet with resistance and cardio exercise. When you start you will be building muscles so you may have a very small loss of fat right away . This can take a little time so have patience and stick with it. You will find your self burning body fat and looking good in no time.
Tips for burning body fat and burning more calories is to make small adjustments. Some things you can do to burn body fat is get up and walk around more often or try to walk places that you would normally get there some other ways like riding . You may want to get a bike and ride it when you can. Spend some time doing jumping jacks or jogging in place on breaks is a great way of burning body fat.
Walking is a exercise all fitness and health care professionals recommend. It is compatible with nearly every weight loss fitness program. And it's easy to do. In fact, just about everyone walks on a daily basis. It is one of the most effective forms of burning body fat a person can do.
What ever exercise you do for burning body fat, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. When people dive in to fast they risk the possibility of suffering injuries to muscles and tendons and even bone injuries that could stop you from exercising. You are also less likely to get fed up if you start off gradually. I hope this will give you a great start for diet and exercise lets start burning body fat.
Here is a few things that I do and have had great success with. Every day I walk at least 30 minutes and every other day I work out for one hour or more. My goal is to keep the fat off and stay in great shape with tone muscles. And I try to say on top of my diet by staying away from lots of sugar, taking in plenty of protein. I also take a liquid vitamin to stay healthy. I feel great and have had great success at burning body fat.
Website: http://www.TnTpilates.com
Hello I am 46 years old and married with 4 children and have owned my own construction business for 21 years and I now own SAE Global Solution Inc. President Steve Ellstrom 218-331-2202 support@tntpilates.com
Monday, February 01, 2010
Quick Weight Loss Diets Do They Really Work
By: Anita Mckinney
As you read these words, right now-- are you getting the most
from your quick weight loss diets? If you dont know the answer,
you have to be informed on a straightforward, cheap way to
assure each time, every single day. And I will show why and
precisely how this easy, doctor-proven methodology may be your
strongest weapon in the struggle against fat. No matter what
weight reduction program you are already on, don't you wish to
know if one's scheme is manufacturing results? Quite a few of us
step on the scale, or wait till our garments fit more freely,
before we actually know whether our last miracle fat reduction
tablet or plan is working.
You are either depleting fat, or "getting rid of" muscle. Just
in case you are burning muscle, look out! You have truly started
to starve. For safe, healthy weight control, make sure you
preserve your muscle tissue ( including heart muscle ) and melt
away calories instead. Let us discuss the medical facts : when
your body consumes calories, chemicals called ketones are
produced. Ketones are by-products of utilizing fat. A good fast
weight loss diet, is lower in foods like pastas, cheese, red
meats, milk and lard than an average EU diet, which some believe
account for the variations in longevity.
Eat like Crete, using a low carbohydrate twist.
Buy sticking to lesser glycemic carbohydrates such as beans and
cereals also brings about a lower insulin level that could be
connected to the storage of fat in our bodies. Best of all, when
it's altered to reduce the carbohydrates, it'll speed up weight
loss while continuing to deliver positive benefits to the heart.
So obtain|gain the best of two worlds.
Now you know very well what you may add to your diet, it is
crucial to grasp what to take away from your way of life to be
healthier. You have got to eliminate foods that possess
cholesterol. A sensible diet also is characterized by foods that
are loaded in fiber, in addition to minerals and vitamins. Foods
with cholesterol include a variety of fried foods; and many
break foods which are processed and have a high amount of trans
fat too.
A sensible weight loss plan is only going to work the moment
you're comfortable enough in your diet to remove foods that just
are not good for you. The more engaging you make your diet, the
simpler it will be for you to stop eating processed foods. Keep
in mind that nourishment isn't the sole part of maintaining
recommended health. While you are trying to find out which diet
works good for you, you need to incorporate your good diet
habits with exercising daily, and minimizing everyday stress by
planning your day punctiliously and having time to invest with
friends and family.
Nourishment and quality diet are indeed factors that can allow
you to get your best health, but it needs practice, so have some
fun trying new dishes and foods while you're on the way to
identifying which of the quick weight loss diets is right for
you.
About the author:
Who dosesnt want to drop fat fast? Learn how you can lose
17 lbs in 28 days by trying these proven weight loss
techniques. Get the latest in diet and weight loss tips, that
are backed by current scientific research and are easy to
follow. Get more weight loss tips from Anita Mckinney at
www-weightloss.net.
As you read these words, right now-- are you getting the most
from your quick weight loss diets? If you dont know the answer,
you have to be informed on a straightforward, cheap way to
assure each time, every single day. And I will show why and
precisely how this easy, doctor-proven methodology may be your
strongest weapon in the struggle against fat. No matter what
weight reduction program you are already on, don't you wish to
know if one's scheme is manufacturing results? Quite a few of us
step on the scale, or wait till our garments fit more freely,
before we actually know whether our last miracle fat reduction
tablet or plan is working.
You are either depleting fat, or "getting rid of" muscle. Just
in case you are burning muscle, look out! You have truly started
to starve. For safe, healthy weight control, make sure you
preserve your muscle tissue ( including heart muscle ) and melt
away calories instead. Let us discuss the medical facts : when
your body consumes calories, chemicals called ketones are
produced. Ketones are by-products of utilizing fat. A good fast
weight loss diet, is lower in foods like pastas, cheese, red
meats, milk and lard than an average EU diet, which some believe
account for the variations in longevity.
Eat like Crete, using a low carbohydrate twist.
Buy sticking to lesser glycemic carbohydrates such as beans and
cereals also brings about a lower insulin level that could be
connected to the storage of fat in our bodies. Best of all, when
it's altered to reduce the carbohydrates, it'll speed up weight
loss while continuing to deliver positive benefits to the heart.
So obtain|gain the best of two worlds.
Now you know very well what you may add to your diet, it is
crucial to grasp what to take away from your way of life to be
healthier. You have got to eliminate foods that possess
cholesterol. A sensible diet also is characterized by foods that
are loaded in fiber, in addition to minerals and vitamins. Foods
with cholesterol include a variety of fried foods; and many
break foods which are processed and have a high amount of trans
fat too.
A sensible weight loss plan is only going to work the moment
you're comfortable enough in your diet to remove foods that just
are not good for you. The more engaging you make your diet, the
simpler it will be for you to stop eating processed foods. Keep
in mind that nourishment isn't the sole part of maintaining
recommended health. While you are trying to find out which diet
works good for you, you need to incorporate your good diet
habits with exercising daily, and minimizing everyday stress by
planning your day punctiliously and having time to invest with
friends and family.
Nourishment and quality diet are indeed factors that can allow
you to get your best health, but it needs practice, so have some
fun trying new dishes and foods while you're on the way to
identifying which of the quick weight loss diets is right for
you.
About the author:
Who dosesnt want to drop fat fast? Learn how you can lose
17 lbs in 28 days by trying these proven weight loss
techniques. Get the latest in diet and weight loss tips, that
are backed by current scientific research and are easy to
follow. Get more weight loss tips from Anita Mckinney at
www-weightloss.net.
Subscribe to:
Posts (Atom)
