Tag Archives: Exercise to lose weight

Your Weekend Workout..Tabata style!!!

Your Weekend Workout..Tabata style!!!jackie13

  • Perform the drill all out for 20 seconds then rest for 10 seconds.
  • You will have 2 exercises per drill. Repeat exercises 4 times for a 4 minute drill.
  • In Drill 1 you will perform Alternating Reverse Lunges for 20 seconds, rest for 10 then perform Mountain Climbers for 20 seconds and rest for 10.  Repeat the drill for a total of 4 times.
  • Rest 1 minute between drills then go on to the next drill.
  • There is a free app called Tabata Timer which you can use on your smart phone if you like.

 

Drill 1: Alternating Reverse Lunges & Mountain Climbers

Drill 2: Bicycle Crunches & Push-ups

Drill 3: Squats & Hold Plank

Drill 4: Jump Squats & Spiderman Push-ups

 

Nice job!!!! Woohoot!!!!!

Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a great antidepressant and helps you sleep better.

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

10 Tips to Bathing Suit Body by Memorial Weekend!..Here you go…

10 Tips to Bathing Suit Body

1)                  Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns.  Visualization can help to fire neurotransmitters throughout your body to make the feat possible.  Spend a few minutes everyday to creating your ideal body image. See yourself slim, healthy and fit.

2)                  Make water your beverage of choice.  Drink at least half your body weight in ounces per day. Eliminate soda and juices.  Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.

3)                  Weigh yourself daily. Yes daily!!  It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.

4)                  Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.

5)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

6)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out our Quick and Healthy recipe link for ideas!!

7)                  Add 2 large salad with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.

8)                  Try spacing out your meals.  Have 5 or 6 small balanced meals spaced 3 hrs apart.  You will eliminate overeating and hunger pangs.  Sit down while you are eating and focus on eating. Shut off the TV, close the book , don’t read the mail. Distractions can lead to overeating.

9)                  Exercise!! Find activities you like and make the time.  30- 40 minutes per day of combination of strength training and cardio.  Check out my blog for exercising tips!

10)              Get plenty of rest.  Try to sleep 7-8 hours every nite.  You will feel better and have more control at the dinner table.  Taking a cat nap in the afternoon works wonders!!!

Looking to get in shape? Try swimming!

swimmingA pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
These are a few workouts if you’re interested in using the pool to get some exercise:
Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.
Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.
Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.

Burn Fat in Less Time with High Intensity Interval Training!

Burn Fat in Less Time with High Intensity Interval Training!

sprintingHIIT, (High intensity interval training) is a form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. This cardio workout is said to burn fat not only faster but more efficiently than that of a low intensity cardio workout such as jogging or going for a long run. This is because the higher intensity allows the body to burn fat faster in total than at lower intensity routines, although the ratio of fat to glycogen ratio is lower. Additionally, there’s also an ‘after burn’ effect known as EPOC (excess-post exercise oxygen consumption). This increases your metabolism and burns more calories for up to 24 hours after interval training.

Try adding some sprints to your workout!

How much exercise must I do to lose weight?

 

How much exercise must I do to lose weight?

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out.exercising Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick up your cardio by 50%fb6.23

Add an additional 15 minutes of fat burning cardio to each workout. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds. Continue for 15 minutes.

Weekend Workout- no equipment required.

Weekend Workout- no equipment required.

 

pushup man

Warm up for 8 minutes by marching, walking, jogging. Stretch before are after workout.

1- 5 pushups, 5 squats, 10 bicycle crunches

2- 10 pushups, 10 squats, 20 bicycle crunches

3- 5 pushups, 5 squats, 10 bicycle crunches

4- 10 pushups, 10 squats,10 bicycle crunches
60 second rest. Repeat 1- 4 times.  Stretch!

Do not begin an exercise program without your doctor’s permission.

Tips to Drop a Size by Thanksgiving

turkey1- Kick up your cardio by 50%
Add an additional 15 minutes to burn more calories. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds.

2- No starches after 3pm
Try eating lean protein and non-starchy veggies..tons of veggies after 3pm. So no potatoes for dinner!

3- Drink half your body weight in ounces of water per day, or more!
Make water your beverage of choice. Ditch the soda, sports drinks and liquor. They are empty calories.

4- Eat your fruit, don’t drink it.
By eating your fruit you receive the benefits of fiber. Plus it takes longer to chew than it does to drink. Therefore you are consuming less calories!!