By Jon Benson
Try this one for a better backside: Lie on your back. Curl your knees up, but keep your feet on the floor. Then, using one leg at a time, lift your midsection off the ground and tighten (flex) your butt muscles. Do 10 reps, then switch legs. Do 10 more. Work your way up to five minutes or so of this exercise and you'll have a nicer booty in no time at all.
[Ed. Note: If you want to build more muscle in less time while you burn body fat, pick up nutrition and fitness counselor Jon Benson's book, 7 Minute Muscle. It's a complete system for dropping fat and building muscle that's guaranteed to work for you. Try it for 60 days and prove it to yourself. For more easy-to-follow exercises you can do at home - plus dozens of strategies for getting fit and living longer - sign up for ETR's natural health newsletter.]
Larry Potter
http://budurl.com/nn8h
www.ATicketToWealth.com
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, April 14, 2009
Wednesday, March 4, 2009
Baby-Stepping to Fat Loss
By Craig Ballantyne
It's no surprise that a lot of the contestants on TV's "The Biggest Loser" regain the weight once they're off the show. To maintain their new weight, they'd have to sustain the show's extreme lifestyle. Nearly impossible. So what's a better way to lose weight? Take baby steps.
Dr. James Hill, from the Center of Human Nutrition in Denver, Colorado, is famous for the research studies which found that folks who eat breakfast are better able to keep off lost weight. He now claims that "small reductions in conscious energy intake and increases in physical activity can reduce excessive weight gain."Listen, you didn't gain all that weight overnight. You're not going to lose it overnight. So just focus on making small changes - and the simplest changes to make are in your diet.
This weekend, take 30 minutes to plan your shopping list and meals for the following week. Then go to the grocery store, come home, and prepare as many of those meals as possible.Cook a bunch of chicken breasts at once. Wash and cut up fresh vegetables to have on hand for snacks and to prepare filling side dishes. Every day next week, take a baby step and eat one additional serving of fruits or vegetables.Make those small diet changes and ease your way into a workout program. By doing this consistently, just imagine how healthy and lean you can be just 90 days from now.[Ed. Note: If you have a hard time reaching the goals you set for yourself, you're not alone. But ETR is here to help. Success mentor Bob Cox can help you make your dreams come true in 2009 and beyond. He'll give you weekly motivation, easy-to-follow success strategies, and - if you need it - a kick in the pants. Learn the details here.
Get a head start on your weight-loss goals with fitness expert Craig Ballantyne's Turbulence Training program. Learn how you can get fit with three 45-minute workouts a week right here.]
www.ATicketToWealth.com
It's no surprise that a lot of the contestants on TV's "The Biggest Loser" regain the weight once they're off the show. To maintain their new weight, they'd have to sustain the show's extreme lifestyle. Nearly impossible. So what's a better way to lose weight? Take baby steps.
Dr. James Hill, from the Center of Human Nutrition in Denver, Colorado, is famous for the research studies which found that folks who eat breakfast are better able to keep off lost weight. He now claims that "small reductions in conscious energy intake and increases in physical activity can reduce excessive weight gain."Listen, you didn't gain all that weight overnight. You're not going to lose it overnight. So just focus on making small changes - and the simplest changes to make are in your diet.
This weekend, take 30 minutes to plan your shopping list and meals for the following week. Then go to the grocery store, come home, and prepare as many of those meals as possible.Cook a bunch of chicken breasts at once. Wash and cut up fresh vegetables to have on hand for snacks and to prepare filling side dishes. Every day next week, take a baby step and eat one additional serving of fruits or vegetables.Make those small diet changes and ease your way into a workout program. By doing this consistently, just imagine how healthy and lean you can be just 90 days from now.[Ed. Note: If you have a hard time reaching the goals you set for yourself, you're not alone. But ETR is here to help. Success mentor Bob Cox can help you make your dreams come true in 2009 and beyond. He'll give you weekly motivation, easy-to-follow success strategies, and - if you need it - a kick in the pants. Learn the details here.
Get a head start on your weight-loss goals with fitness expert Craig Ballantyne's Turbulence Training program. Learn how you can get fit with three 45-minute workouts a week right here.]
www.ATicketToWealth.com
Tuesday, March 3, 2009
Off-Day Exercise
If you want to lose weight, don't bother with cardio machines. As I've shown in past issues of ETR, long-duration cardio exercise is not only overrated for fat loss, it just plain doesn't work.
The best way to sculpt your body is to focus on your diet and do a short resistance training and interval training workout three times a week. That doesn't mean you do nothing the other four days. You need to stay active with what I call "off-day exercise."The main goal of off-day activity is to do something enjoyable that keeps your butt off a chair for at least 30 minutes. You don't want to exercise so hard that you impair recovery from your previous "real" workout or get sore, which could end up ruining your next "real" workout.
Be conservative. When in doubt, do less than you think you should.Beginners and intermediates could do 30 minutes of light cardio, walking, house/yard work, or a combination of bodyweight exercises (easy ones) and light cardio. Even dancing is fine. Dog walks are good. Do a little exploring! Playing sports would probably be too much.
The heavier you are, the more you should focus on non-weight-bearing activities - like swimming, the elliptical trainer, and the stationary bike - until you lose a significant amount of weight.
Yoga, Pilates, and other methods of "mobility training" are acceptable off-day forms of exercise. Plus, they are highly beneficial for stress reduction.
If you insist on "machine cardio" for your off-day exercise, it's best to do "cross-training." That means doing a different exercise with each 30-minute workout or doing 10 minutes each of three different exercises in the same workout. This will help avoid overuse injuries, which is one of the main downfalls of cardio (along with its inefficiency).[Ed. Note: As fitness expert Craig Ballantyne points out, you don't need to do hard-core exercise every day to see real results. Learn how you can get fit with three 45-minute workouts a week with Craig's Turbulence Training program right here.
For more easy-to-follow advice on how to stay fit, lose weight, and eat right, sign up for ETR's FREE natural health newsletter.]
Larry Potter
847-872-4047
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