10 Moves to Make You Feel Fit, Fast

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1. Jump rope for 2 minutes. (I time myself with my iPhone’s stopwatch.)

2. Reverse box lunge. Grab a set of 10 to 15-pound dumbbells, stand on a 6-inch step or box and step backward with your left leg into a lunge. Do 12 reps, switch legs.

3. Goblet squat. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. Squat, pause, then come back up. Do 12-15 reps.

4.  Jump rope for 2 minutes.

5. Hammer curl to press. Grab a set of 8 to 12-pound dumbbells. Let them hang at arm’s length at your sides, your palms facing each other. Curl the dumbbells toward your shoulders. Press the dumbbells above your head until your arms are straight. Do 12-15 reps.

6. Tricep dips. Find a step or box and lower yourself into 12-15 tricep dips. Make it more challenging by straightening your legs instead of bending your knees.

7. Lateral raise. Grab a pair of 8 to 12-pound dumbbells. Let them hang at arm’s length at your sides. Turn your arms so that your palms are facing forward and bend your elbows slightly. Raise your arms straight out to your sides until they’re at shoulder level. Pause, lower, and repeat for 12-15 reps.

8. Jump rope for 2 minutes.

9. Repeat steps 2 through 8. 

10. Bicycle crunch. End with 20 to 30 bicycle crunches, bringing in opposite elbow to opposite knee.

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Four Steps to Outsmart Fat

by Dr. Don Colbert

Dr. Colbert's Health Tips and News

Four Steps to Outsmart Fat

Build Muscle

The increased calorie burn from muscle helps you lose more fat than you would otherwise. The more muscle you have, the higher your metabolism, even while you are sleeping! All forms of exercise help build and sustain muscle, but calisthenics, weight-lifting and resistance band-exercises target muscle building more fully.

Every year after the age of thirty people began losing muscle mass. This loss of muscle results in your body burning fewer calories year after year. Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too. I recommend fifteen to thirty minutes of focused muscle-building exercises every other day.

Add High Intensity Interval Training (HIIT)

Do not be scared away by the words high intensity. There are levels of HIIT for everyone. HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds. You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds.

You should start your HIIT with a 3 minute warm up, repeat the training segment 8 times, then end with a two-minute cool down. The total workout lasts about 20 minutes. This trend in exercising has proven to be effective for weight loss.HIIT can be practiced twice a week. I want to caution you on making HIIT part of your daily exercise routine.

You might be tempted to use this form of training regularly in an effort to sprint to the weight-loss finish line. In my experience, those who practice moderate-intensity activity regularly tend to stay with it longer. So establish a moderate-intensity exercise routine, and then add HIIT on occasion.

Eat More Fiber.

As I have been saying for years, soluble fiber covers a multitude of dietary sins. As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body. Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar. If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds. You can also supplement with fiber. Natural fiber supplements should be taken before you eat with 16 oz. of water.
Mindful Eating and Stress Reduction
Stressful circumstances can cause cravings for carbohydrate-rich foods, especially those of the simple carb type like sweets and processed flour. Stress hormones, triggered during stressful circumstances, also increase fat storage.A study performed at the University of California proved mindful eating and stress reduction alone can result in weight loss. The women in the study were divided into two groups. The first group was taught mindful eating practices and relaxation techniques, while the second group was not. Those women who mastered the techniques reduced their levels of stress hormones and, consequently, their amount of abdominal fat.Mindful eating means being aware of what and how much you are eating. Mindful eating means sitting down to relax while eating, rather than rushing through a meal while multi-tasking. Mindful eating means savoring each bite of food so you can determine when you are satisfied. Eating out of a bag or box while watching TV is a good example of mindless eating.

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