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Sculpt Your Body with 20s
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General/Other
"I have a warmup I call "The 20", it's great for lots of classes. I focus on it primarily for warming up and sculpting my body. You can do this quick workout alone or with a friend. Still feeling good afterward? Do it again.
20 - Squats
20 - Wide Grip Pushups / Push back to Child's Pose, then rise slowly
20 - Alternating Lunges
20 - Seconds of full Plank (x2, so actually 40 seconds)
20 - Narrow grip push ups
Push back to Child's Pose, then rise slowly and you are ready to stretch & go!
I love this as a warmup because it hits all the muscle groups, but you can even use it in a class, repeating "The 20" two or three times as a strength segment in a class! Enjoy!"
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body sculpting, the 20s, warm up
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created by
CurvyGurl
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saved on 7/4/2008
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1
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9.1
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N/A
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Eat More Lean Protein and Look Great for the Summer
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Diet and Nutrition
"Summer is here and it's time to think lean protein. Protein is the building block of muscles and cells. It helps to keep you feeling full, boosts metabolism, and repairs muscle tissue. Furthermore, it helps you trim down and stay away from eating those empty carbohydrates.
Here's what you should aim for:
Aim for .8-1.0 grams per kilogram (2.2 kilograms to the pound) of lean protein.
Here are some good sources of protein:
Good sources of protien include egg whites, chicken breast, white meat turkey, and lean red meat."
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lean protein, protein, summer, nutrition
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created by
CurvyGurl
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saved on 6/11/2008
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4
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28.4
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100 %
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Don't Start Over!
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General/Other
"I was consulting a group of women on a teleseminar series earlier in the year and one of the attendees was dropping weight every week without fail. I asked her what was different THIS TIME. Her response was that she is no longer allowing herself to start over.
"The weight loss bus has left and I am on it"
This comment was on the heels of a "bad weekend". No exercise and poor eating. Rather than starting over - keep going!"
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weight loss
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created by
davegleason
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saved on 6/11/2008
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2
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12.5
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100 %
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Improve Breathing and Posture with Pilates
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General/Other
"Pilates exercises are for strengthening your core, elongating your spine toward the crown of your head and opening your chest ..... giving yourself a proud posture. By opening your chest you will be able to breathe fully.
Exhaling is more important then inhaling. When you exhale you clean your lungs and facilitate the flexion of your spine. Pilates gives you wonderful workouts mostly because the breathing is part of many exercise techniques. You leave the class feeling light, oxygenated and powerful."
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pilates, breathing, posture
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created by
CurvyGurl
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saved on 6/8/2008
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1
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14.5
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100 %
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Listen to your body
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General/Other
"One of the most important things to do when working out is to pay attention to your body. Some people over train due to the lack of them listening to their body. Your body needs rest and proper nutrition to repair itself. So, remember, listening to your body is not overrated. Be smart and care for you. No one else will."
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created by
LTThomas
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saved on 5/22/2008
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2
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10.6
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100 %
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Two ways your body burns fat
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General/Other
"A complicated process explained in very simple terms. There are two basic ways to burn fat.
1. “Foraging” for your food is the foundational movement for burning fat. This includes performing a low level activity such as walking for an extended period of time. Much like our ancestors did while looking for food or traveling for a long distance. During this process your body uses stored fat as fuel and this keeps you going with enough energy to make it to the next activity which would be hunting.
2. Now you’ve been foraging for while but now it is time to “hunt”(sprinting, lifting weights) for your food. During this aggressive activity your body will use the carbohydrates you have been foraging for as fuel to give you energy for the hunt. Although you don’t burn nearly as much fat your body will develop more muscle cells which act as fat furnaces. This will help your body burn more fat by increasing your metabolic rate even during rest.
This is a general idea of how our bodies function and use different types of “fuel” to provide our daily movements. What I recommend for people to do is to periodize these two different types of training so that you don’t end of doing the same types of exercise all the time and you can make it more interesting alternating both. This will help your body burn off those unwanted pounds and have you feeling better in no time."
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created by
DanFonseca
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saved on 5/12/2008
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4
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17.9
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100 %
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Ride your bike more, folks...
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Endurance
"I just got an article published on the site, StandApartFitness.com, where I go into the benefits of bike riding instead of driving for trips of 5 miles or less, especially to work, during the summertime. I mention how I first discussed this topic on FitConnect.com, within the article, so its a 'plug' for both FitConnect & for the benefits of riding your bike more!
Start pedaling your way over there!
For less than $100, you got a fat-burning machine and a gas-saver, too, all on just 2 wheels.
Spin away!"
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created by
kettlebell27
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saved on 5/12/2008
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4
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19.3
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100 %
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How To Successfully Lose Weight and Keep It Off
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Diet and Nutrition
"Hello everyone,
I see there are alot of tips and articles on here on how to lose weight. Well from my research and experience, I can provide you with some basic guidelines. They are as follows. In this article I will go over 3 points and explain them in detail and in future articles, I will explain the rest.
Eat every 2-3 hours. This will keep your blood sugar stable and keep you metabolic rate high (which burns more calories).
Eat lean protein with each meal. Protein has a high thermogenic effect. What does that mean? Well, it means that your body uses more calories to burn protein, compared to carbohydrates. Also, protein slows down the absorption of glucose into the bloodstream when eaten with carbohydrates.
Eat vegetables with each meal. Protein and carbohydrates, when eaten, put your body into an acidic state. Now for those of you who dont understand acididty and alkalinity, simply put, your body will store more fat and run at lower than optimal levels if its in an acidic state. This is where vegetables comes in. Vegetables help to neutralize all those acids that are in your blood and return your body to an alkaline state (which is good). Also, if your body is continously in an acidic state, then your body looks for ways to neutralize it on its own. Well guess what. Your body will take glutamine from your muscles and calcium from your bones to help change this acidic state. What does this mean for you. Well, it means muscle and bone loss, which is what you don't want.
Look for my next weight loss tips.
Hope you enjoyed them.
Albert"
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created by
albert
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saved on 5/12/2008
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8
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36.2
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100 %
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abs
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Strength Training
"i've recently started to do abs at the beginning of my weight workout. it ensures that i don't 'run out of time' for them, and i can work them harder than if they were done at the end. i've liked the results thus far."
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created by
DonnieV
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saved on 4/1/2008
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3
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22
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100 %
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