Workouts That Get Results

Quick Workouts For a Busy Day

missyg3 — Thu, 25 Jun 2009 19:19:48 +0000

This might seem like a really simple workout, but it’s quick, easy, and takes about 10 minutes. I especially like that this whole workout can be done outside (if you don’t mind your neighbors staring at you…) which is nice if you find yourself cooped up all day. Anyway, check it out:

Pick any cardio you like (running, swimming, the elliptical trainer). Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You’ll torch more calories in less time, while you burn fat faster. Follow this cardio session with a few of the following fast firmers for a total-body workout in less than 30 minutes.

• Tighten your tummy: Do two sets of 10 to 12 crunches on a stability ball. Research from the University of Auckland, Tamaki Campus, in New Zealand, revealed that using the ball makes crunches 20 percent more effective compared to hitting the floor.

• Firm up legs: Stand on left foot, hands on hips, and bring right knee to hip level in front. Trace a horizontal figure eight in front of you with knee. Then bend left knee and hop to right, landing on right foot. Repeat figure eight with left knee, then hop back to left to complete one rep. Do 10 reps, then hop back and forth 10 times to complete one set.

• Boost your bottom: Stand with feet hip-width apart, hands on waist. Shift weight to left foot and lift heel of right foot so you’re resting on toes. Bend left knee and sink hips back, keeping weight off right foot (toes stay on ground). Rise up. Do 12 reps on left leg, then switch legs and repeat.

• Bare amazing arms: Holding a dumbbell in each hand, stand with feet hip-width apart. Raise arms, palms down, out and slightly forward to shoulder height. Slowly lower them behind you so weights almost touch. Do 12 reps.

• Slim all over: Stand with feet hip-width apart. Keeping legs as straight as possible, bend forward and walk hands out until they’re under shoulders. Do two push-ups, then walk hands back and stand. Repeat twice, doing four push-ups, then six.

Really, the most important thing is that you get out there and do it. No one ever got fitter just by thinking about it! Have a good day!

More Efficient Workouts?

missyg3 — Tue, 23 Jun 2009 18:37:28 +0000

Did you know that only a few minutes of stretching can greatly increase the efficiency of your workouts? I know it helped me a lot. I used to blow it off, thinking it wasn’t really necessary, but I found that if I don’t stretch, my muscles lock up a lot sooner and there is too much strain on my joints. I also noticed that the more I stretched, the longer my muscles got, which is what I was looking for anyway. Here are some good stretching tips that I found:

QUICK STRETCH TIPS

Start your workouts with self-myofascial release using a foam roller. Roll on most of the major muscles in the legs, as well as in the mid to upper back, and your lat muscles. Roll about 1 inch per second. When you find a tender spot, hold it for 20 to 30 seconds. This will help to break up the toxins that have built up and caused a knot, so they can be flushed out. This will also relax overly tight muscles and increase circulation.

Follow this up by a few minutes of ‘dynamic stretches’. Dynamic stretches are simply movements that you will be doing in your workout, being done slowly and through the full range of motion to get the muscles and joints warmed up. Leg swings or leg kicks in all directions, or karate punches are great examples of dynamic stretches. Try between 15 and 20 of each movement.

Lastly, ‘static’ stretch (hold a stretch for 30 to 60 seconds) the major muscles your work during a workout either at the end of your session, or during some of the exercises to save more time. For instance, you can be doing shoulder presses to build shoulder and arm strength, while in a lunge position to stretch the hip flexor and glute, at the same time.

The key to understanding stretching is to avoid static stretching before explosive movements or heavy weight training, unless you are specifically targeting an extremely tight muscle. Regardless, self-myofascial release and dynamic stretching are great forms of pre-workout stretching to help enhance performance and reduce the risk of injury.

http://www.nbcchicago.com/health/diet_fitness/Stretching-Is-The-Truth-About-Workouts.html

The Most Effective Workout Plan I’ve Found

missyg3 — Mon, 22 Jun 2009 23:06:10 +0000

I’ve gone through so many workouts, paid ones, free ones, and nothing seems to work. My problem is that when I was young I did a lot of gymnastics. This might not seem like a problem to you, but I built up a lot of muscle that just didn’t get used after I stopped the classes. This unused muscle now just made me look bulky…not so hot when you want to wear a tank top. It wasn’t until I found this workout that I started getting the long, lean muscle that I wanted. Not to mention, it takes hardly any time at all, which is great. Who wants a 2 hour workout when you get home from work? Anyway, try it here:

http://www.vincedelmontefitness.com

It’s fantastic and it worked for me. Let me know if it works for you too!!!