Many women have areas on their body they’d like to improve, and a primary area of concern for a lot of women is the legs. The good news is, with a little hard work you can have the legs of your dreams. If you’re looking to tone up your leg’s this exercise combo will indeed do the trick. It’s a great way to get in a few good sets of leg’s while you’re working out. You can do this routine at the gym, outside at a park, or from the comfort of your own home. This is a walking combination so go down a hallway, or somewhere you’ve got some space. Grab a med ball, or a single five or ten pound dumbbell, and hold it out directly in front of you while you do this whole sequence. You want to aim to keep those arms level with your shoulders and as straight as possible. Yep, we’re getting the shoulders at the same time as the legs. Multitasking your workouts is the way to go. The core is also activated the entire time, making this one of the many great workouts to lose belly fat.
Start by doing one walking lunge forward on the right leg. From that right lunge position lift up your back leg and go directly into one walking lunge forward with the left leg. While doing this make sure your knee’s aren’t going over your toes. You want your knees to from 90 degree angles. Bring your right leg back to regular standing position with your feet about hip width apart and do one squat in place. Repeat this sequence again, but this time up the reps for each lunge and squat by one. Do one walking lunge forward with the right leg, come up leaving your legs in that lunge position and go back down again. So you are doing two lunges in place. Step forward with the left leg and do two lunges in place with the left leg forward. Step your right foot back to standing and do two squats in place. Repeat again doing three in each position…etc. all the way until you get to 10 reps in every position. Yes, still holding that dumbbell out in front of you. Do this three times, and you’ll be feeling it.
Continue reading for more great ways to lose stomach fat
A seated row exercise will work the muscles of the upper back, biceps and forearms. It is a fairly simple workout, and can be done in a variety of ways, performed either at home or at the gym.
A basic seated row exercise is done with a cable resistance system. Most gyms have these. At the end of the cable there will be either a straight bar or a V bar. There will also be a stability block for the feet. Grasp the bar with both hands, with the palms facing each other. Firmly plant both feet on the block. The arms should be extended, though not completely straight. Slowly bring both hands straight back. Return to the starting position slowly and in a controlled manner. Be sure to use the back muscles and not the arms for this exercise. Think of the arms as a simple connecting tool; they should not feel fatigued. Proper posture should also be maintained. This workout will keep constant tension on the back, forcing those muscles to work. It is helpful to have a training partner to help with these.
If one does not have access to a gym, seated rows can also be done at home. Rubber workout bands can be substituted for the cable system found in a gym. Some workout bands will have handles; others may just be long pieces of rubber – both will work. Find a comfortable place to sit; a yoga or exercise mat will work well. Select a workout band that is long and of the proper tension. Grasp the end of the band, one end in each hand. While balancing on the buttocks, place both feet in the middle of the resistance band. Bend the legs slightly; one should be able to hold this position. Without bending the arms, extend the legs while lowering the torso to about three inches from the ground. Repeat the motion by slowly returning to the starting position. This form of a seated row will also work the abdominal muscles in addition to the back.
By working out the upper back, one will achieve increased strength as well as a fit figure. A seated row exercise is one of the best and most basic workouts within posture exercises. Enjoy the added challenge of this exercise!
Many people, on the road to losing weight have looked at the tons of workout DVDs on the market and wondered which ones would be the right one for them. This is not an easy question, but it gets a bit easier if you can ask yourself a few simple questions. Asking yourself these questions can really help narrow the field down to a few choices for you.
Keep in mind that losing weight is a persistence game – not only with your diet, but with your choice of exercise as well. Keeping this in mind, your first question should likely be, “What kind of exercise will I actually enjoy?” If you do not enjoy the exercise, you will not stick with it. There are many different types of exercises that work well for losing body fat. Some of those include cardio, Pilates, Yoga, interval training, and more. You should investigate as many as you can to find the one (or ones) that you are most likely to stick with.
Once that question is answered, it is time to find the best DVD for that category. The best DVD, does not necessarily mean the one that is supposed to burn fat the fastest. The best is more likely to be the one that can keep you motivated to actually plug the DVD in and do the work. It can be the most effective weight loss exercise in the world, and it will be useless if it doesn’t motivate you enough to use it! So ask yourself, “Will this DVD motivate me to keep going?”
My best recommendation is to go to a reputable retailer, such as Amazon.com and read the reviews. Don’t just look at how many reviews they have, but what the people say about them. When looking at the reviews, you could ask, “How long did the people stay with the program?” ” Did it work to motivate them?” ” Did it get them to lose weight and feel better?”
Another option is to go to a site that reviews a lot of DVDs and find out their recommendations especially one which deals with weight loss, or Pilates, or Yoga, or whatever it is you want to try and gives unbiased opinions on which ones they recommend. Sites that offer a workout DVD guide are great for steering you in the right direction.
Are you unhappy with the features of your face? Do you have the dreaded double chin, chubby cheeks, jowls and the like? Do you want to find out how to lose cheek fat or more importantly, how to lose face and neck fat?
First off, you need to understand that spot reduction is somewhat impossible to accomplish. Just think about, how wonderful it would be if you could simply target specific areas of your body like for example flabby arms, inner thigh fat, tubby tummy or rounded cheeks and just focus all of your time and energy in burning the fats on those said areas. That would be perfect right? But it is just not possible.
Then again, this does not ultimately mean that all hope is loss! How to lose cheek fat or face fat in general is still very much doable. Here are some tips for you to ponder on.
1. Diet and Exercise
Use the combination of diet and exercise. Both elements are crucial and they can help you lose weight in certain parts of your body – facial fats included! Cardiovascular routines are great in helping you trim down your weight. Some of the options that you can try are biking, running and jogging. Keep in mind that although spot reduction is not possible, weight loss is not.
2. Drink Water
Make it a point that you drink lots of water every single day. Drinking plenty of water regularly can provide you with loads of benefits and one of them is weight loss. Another thing is that, drinking plenty of water (at least eight to nine glasses) will help keep your hunger pangs at bay.
3. Facial Exercises
Firm your face up via facial routines. Many people find this weird and in some ways, even a bit silly. However, there is no question regarding the effectiveness of these routines. Many people have already reaped optimum results from such exercises. You too can get the same benefits, if you only try them.
There several ways to reap the benefits of a great workout. Some people go to the gym, while others maintain a routine, without any outside help with the use of equipment in their own homes. There is another great way to get a great workout. however, without going to the gym but with the help of trained professionals, by using exercise DVD’s created by experts. This trend has been popular ever since the first VCR hit the markets back in the eighties and then, when the DVD took over, that is what people watched.
This method of training is beneficial because:-
- You can get expert advice from the pros in the comfort of your own home. You will not have to trek to the gym in snowstorms or heavy downpour or any unfavorable weather.
- You can follow a DVD at any time of day or night.
- There are many types of exercise DVDs out there, so you can buy as many as you want and mix and match your routine with different types of workouts to get the most out of your exercise routine.
- They can be played back if you miss something or need to see something again and they are available in different levels from beginner to intermediate. Some of them even have the different levels on one DVD so you can move up a notch when you are ready, without having to go out and buy another one.
- This method of learning various workout techniques is much cheaper than paying for a gym membership and personal trainer!
Some of the best exercise DVDs on the market include:
-The Biggest Loser Workout
-Dancing With the Stars – Cardio Dance
-Dance of the Inches – Hip Hop Party
-10 Minute Solution – Fast Blasting Dance Mix
Also see this Winsor Pilates DVD Review for an independent look at one of the range of popular Winsor Pilates DVDs.
Of course, there are many more popular and effective videos out there and in order to know which one is the best exercise DVD for you, you need to determine your target areas, what type of exercise to need and want to focus on most and what you are physically capable of doing. Exercise DVDs can be purchased virtually anywhere including department stores, sports shops, exercise equipment shops and your local gym may even have some for sale too! The price for a new and current one will typically run between ten and twenty dollars but there are many cheap exercise DVDs available, if you don’t mind your DVD being a year or two old. These cheaper ones can be found in the discount bins in department stores or at thrift stores.
The idea of a 4 minute workout is very appealing. Let’s get it all done in 4 minutes and get on with your life.
I came across this fitness video today which is meant to be a 4 minute workout for beginners.
No beginners I ever met could manage this 4 minute exercise program, so please don’t even try unless you are reasonably fit!
But if you are why not give it a go…
If this 4 minute workout looks too strenuous for you, yet you want to get fit without taking up much time, my Fitness in No Time program will be much more to your liking 🙂
Stair climbing is great exercise as we mentioned before – although, as you probably know, it’s not for the feint of heart.
Personal fitness expert Virgil Aponte is a long time advocate of this method of training and is the author of a the Ultimate Stair Exercises program – a whole program based on this method of training and well worth a look.
Virgil kindly wrote to me this weekend to offer my readers a free copy of his report “Stair Climbing for Fat Loss” – you can download the Stair Climbing for fat loss report here.
No time to exercise? Stuck in a traffic jam with a long journey ahead of you?
There’s always a way to squeeze in a little exercise no matter where you are. Just make sure if you are driving that you only do these exercises when you have stopped or when it is absolutely safe to do them…
1. Tone Your Butt
You can tone the gluteal muscles almost anywhere by squeezing together your buttock muscles for 10 seconds and then releasing. Repeat 10 times.
2. Pull in Your Stomach
Faltten your stomach by breathing out and pulling your stomach in towards your back as far as possible. Hold for six seconds and release. Repeat 10 times.
3. Squeeze Your Thighs
Squeeze your thighs together as hard as you can. Hold for 10 seconds and release. Repeat 10 times. If this is too easy you can increase the toning effect by squeezing something like a ball of sweater between your legs.
4. Exercise Your Shoulders
Keeping your arms and shoulders relaxed and holding lightly onto the steering wheel, lower your shoulders and pull back as far as you can moving your shoulder blades together. Hold for 10 seconds. Repeat 5 times.
Do you know any other great exercises to do in the car?
Sometimes in a busy day there just isn’t time to do a full workout or get to the gym.
But you CAN do something.
Just a few minutes here and there can make the difference between maintaining your fitness and losing it.
And in any case, you’ll feel so much better about yourself if you do the best you can and don’t give up your fitness efforts entirely on those busy days we all have.
Here’s all the you have to do
- At the start of the day, climb 5 sets of stairs – they can be 5 flights at work or mean going up and down stairs at home 5 times. (Alternative: step on and off one step for 5 – 10 minutes)
- At morning break, take a 10 minute walk (or do your stair routine again)
- After lunch, another 10 minutes (take a longer walk if you can then)
- After dinner, 10 or more minutes walk (or more stairs).
There – that means you’ve fitted in 30 – 40 minutes exercise without taking up much of your day at all and you’ll find the mini breaks from your work do you good too.
And if even that is too much then try my whole body fitness course Fitness in No Time which involves only 10 minutes exercise 3 times a week!
Stair Running image by Jack Brodus
If you like the idea of climbing stairs for exercise, and would like to take it to a much higher level, Former Fat Guy has a stair training plan to help you get in shape fast – stair running for fat loss.
Of course, stair running is not for the beginner – follow an aerobic training program first so that you build up your cardio strength to a level where you can jog continuously without too much effort for 15 to 20 minutes non-stop before giving stair running a go.
And you need a good flight stairs to use, Former Fat Guy suggests 20 to 30 stairs are about right.
After warming up by walking up and down the flight of stairs for 5 minutes you can start sprinting up the stairs then walking down repeating 3 to 5 times.
And if you want more after that he suggests more sets, more stairs or adding a weighted vest.
Stair running is great for getting super fit and for fat burning and if you want to feel motivated to do it you can always pretend you’re Rocky Balboa in training in that famous scene on the steps of the Philadelphia Museum of Art with music “Gonna Fly Now”blasting out in the background….