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Slow Down As The Sun Goes Down
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Diet and Nutrition
"What do I mean by this? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day. So eat more early and back down as you reach sun down."
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created by
wilsonk92
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saved on 8/6/2008
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3
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15.6
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100 %
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*How to Look Great in Lingerie*
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General/Other
"This tip is for the ladies of Fitconnect only. Sorry boys!
Working out: Using moves that work multiple muscle groups at once helps you burn more calories at once.
-One fitness program suggests the Tricep Can Can: Sit on the ground with your feet on the floor and fingers facing forward. Lift yourself off the ground and bring one knee to your chest. Use your elbows to help you dip up and down, all while bringing the knee in towards the chest and kicking out. When you start to feel a burn, push yourself 10 more reps.
Get a last-minute reprieve: Guys are known for doing a bunch of push up before hitting up the beach to get that pumped-up, inflated look that comes after a workout. Well ladies we can look more toned when we need to as well. Do some sit-ups and push-ups before going on a date or slipping on some lingerie. You will not only see some quick results, but it will you feel more confident.
Work yourself into the mood: The secret to looking good in lingerie is to feel good while wearing it. So work out with moves that put you in a frisky frame of mind.
-Try the ‘thigh dance:" Start by sitting on your heels, with about six inches between your knees. Bring your arms up overhead and lift yourself up off of your heels. Move your hips forward and back for 10 counts, then move them side to side for 10 more. Add hip circles as you get more comfortable.
Diet right: If you want to do a quick shape up, it’s okay to cut out some calories as long as you do it the smart way.
-Cutting simple carbs like breads, cereal, crackers, rice, pasta, and cookies will leave you feeling slimmer and more toned.
-You can also reduce your sodium intake: too much sodium can leave you bloated. Focus on fresh foods, like fruits and vegetables because canned or packaged foods often have excess salt.
Did you know that the foods you eat affect how smooth and bright your skin appears? After doing some research I found some of the best foods you can eat to help improve the appearance of your skin.
-Always try to incorporate protein, like chicken, turkey, tofu, and fish into your diets. Protein helps to form collagen, (the tissue that provides support to skin).
-Nuts and seeds help keep you skin smooth and blemish free.
-Another good tip is to make sure to always drink plenty of water and keep your skin hydrated.
So now we can sparkle from the inside out!"
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created by
jillybean
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saved on 6/6/2008
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3
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21
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100 %
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Cardio before or after weights?
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Strength Training
"I wasn't sure of this, so I looked it up and found the following:
Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. During weight training, glycogen stores are the only energy source used. Therefore, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. When you begin your cardiovascular training your body burns less glycogen and more of your stored fat. Therefore, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before your cardiovascular training!"
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created by
jillybean
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saved on 5/22/2008
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4
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34.6
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100 %
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Don't forget the rest of the body...
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Strength Training
"One of my pet peeves are people who ask me questions like:
"What's a good exercise to get rid of my fat around the hips?"
"What's going to get me a six-pack look, like what ab workout do I need?"
"My arms are small, and I've been doing curls forever, what's it going to take for me to get them bigger, high reps & low weight?"
People, people, people...it takes more than just an exercise, or a section-of-the-body routine-only, to get what you want.
Personally, let me tell you from experience my successes & failures...
In high school, I did the following, mainly because I didn't know any better, and I didn't have the wonderful resource of the internet to perhaps get all my stuff from, in learning how to train for sports:
5:30am: wake up, do 20-30 minutes of a cross-country ski machine
6am: do 15 minute abdominal workout, doing upwards of 525 total reps of various exercises combined within this time frame, on average
6:15am: do some squats, bench, and curls with a sand-filled, plastic weight set & rummage sale bench.
6:45am: get ready and go to school for Open Gym
7am -7:30am, work on shooting drills in the gym, even doing a 'Heavy Trainer' basketball routine by shooting a weighted basketball, followed by regular shots with a regular one. I would only do close range shot with the heavy ball to work on my touch. When I went to the regular ball, it would literally feel like a balloon to me.
That was pretty much a steady routine of mine for 5 days a week. Let me tell you what it did:
The XC ski machine DID help my 'wind' at the end of a practice or game. I wasn't fast in the beginning, but from what I know now, my recovery ability was perhaps slightly better than my faster counterparts, so when they were slowing down, I was matching or beating their speeds & efforts. I noticed this primarily when I was 2nd to last on my team in 'Crushers' at the end of a 30 second or 1 minute bout of them my sophomore year, and went to being 2nd or 3rd on the team to finish them my junior year. Anyways, knowing what I know now, maybe a jump rope routine would have had me better off, because that would have made playing defense a hell of a lot easier with more body control & foot quickness. I had endurance, but I wasn't really quick enough right away in the early portions of a game or practice, when everyone else who was faster was kicking my ass.
The weight workout was crappy, I'll just leave it at that. I didn't know what to really do with this. We had no coach to lead us or develop a program, and all the football guys were doing a pyramid style program of squats & bench presses (mainly just bench presses), based on an old weight program from a former HS player from our school that was on a D-II national championship team in the 1980's.
The ab workout DID get me a six-pack, however, my lower back suffered miserably, especially my senior year, due to an overly-strong abdo"... read entire tip
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created by
kettlebell27
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saved on 4/13/2008
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3
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16.2
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100 %
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Don't do Chest Exercises on Monday
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Strength Training
"You're probably interested in this tip because you do your Monday workout consists of Chest and Triceps or Chest and legs. How did I know? Because almost every consistent gym goer tends to do a Chest workout on monday.
Working out on Mondays used to be pretty frustrating for me - especially back when I was still in college in Delaware. I'd come into the gym and scramble to find an open bench (rarely I'd find one). And even when I did grab a bench before many of the chit-chatters claimed them, I'd be bombarded with groups of 5 people asking to work in. Not that I resent people asking me to work in - that's fine - but obviously I'd rather workout without sharing equipment with 5 other people.
Monday is Bench Press Day! Every man, woman, and child seems to gather themselves on mondays to head off to the local lift-yard and see how much they can bench. I think chest workouts are so popular on Mondays because Sundays often used as rest days, and people like to start their workout schedule with their chest muscles. This is probably a good idea because many studies show that it's best to work your inner-core muscles first, and then work the appendages.
My advice is to somehow schedule your week so that you're not relying on using a bench press on Mondays. If you're dead set on doing a chest workout the first day after a rest day, try to move your rest day to Saturday instead of Sunday. Maybe consider lifting Upper Back and Abs on Monday instead of a chest workout. Your back is a core body part as well, so it should usually be worked before your appendages."
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workouts, bench press
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created by
ryan
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saved on 4/10/2008
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3
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80.7
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100 %
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Workout Tips
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Strength Training
"* Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
* Stair climbing is a low-impact alternative to running.
* Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
* Change your fitness routine every 4-6 weeks to prevent a workout plateau.
* Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
* Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
* Whenever possible, take the stairs instead of an elevator.
* Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
* When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
* When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn."
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created by
jillybean
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saved on 4/9/2008
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3
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27.7
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100 %
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Diet Tips
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Diet and Nutrition
"* Exercise is not enough. You must also include healthy eating habits.
* Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
* Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.
* Don't waste your calories on drinks. Drink low-calorie or no calorie drinks instead (preferably water).
* Try to take at least 20 minutes to complete a meal. This is how long it takes for your brain to recognize that your stomach is full.
* Use a lot of spices and seasonings when cooking low-fat/low-calorie meals. They can make your meal taste so much better and therefore make you feel more satisfied.
* Decrease your caffeine intake. Too much caffeine can decrease the burning of stored fat.
* Consume at least 64 ounces of water per day, plus an additional 16 ounces for every hour of moderate-intensity exercise.
* Each day fill a container(s) with your daily water supply so you'll always know how much you've drank and ensure you drink the required daily amount."
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created by
jillybean
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saved on 4/9/2008
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3
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22.7
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100 %
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Foods not to eat!
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Diet and Nutrition
"Did you know....
>A turkey burger from Ruby Tuesday packs a whopping 1,145 calories (And yes, that's before a side of fries).
>Chicken Selects Premium Breast Strips from McDonald's (5 pieces) are 830 calories.
>One chocolate smoothie from Jamba Juice is 900 calories.
>A Classic Italian sub from Quiznos (large) is 1,490 calories.
>A Grande Taco Salad with Taco Beef is 1,450 calories (A salad!!)
>A Lonestar 20 oz T-bone is 1,540 calories.
>P.F. Chang's Pork Lo Mein is 1,820 calories.
> Outback Steakhouse Aussie Cheese Fries with Ranch Dressing is 2,900 calories
Be careful what you are putting in your bodies boys and girls!"
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created by
jillybean
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saved on 4/9/2008
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3
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30.1
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100 %
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Five Ways to Inject the Hustle Into Your Muscle
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General/Other
"Getting motivated to work out is sometimes the greatest obstacle in your path. It’s not so much lifting the barbell or lifting those heavy weights that’s the problem. The real challenge is lifting your spirits just to get to the gym.
So here are a few ways to get pumped for pumping up:
- Set goals. How can you score the physique you’re looking for when you don’t even know what you’re aiming at? It is important to set standards for yourself, otherwise you will drift aimlessly until the boredom and fatigue set in. Have something to shoot for. Set a date and a target and take the appropriate measures to achieve success.
- Make a Fitness Plan. Start by noting changes that you would like to make. Prioritize them, then go! Ex. Changes I would like to make: go to the gym 3 days per week, skip soda at work and drink water instead, take a multi-vitamin each morning with breakfast, eat 5 small meals per day, incorporate a health shake for my mid afternoon meal, have my last meal by 9 p.m. etc... Once you have brought forward specific changes you want to make, make a plan how to incorporate them into your life!
- Buy a new article of clothing. It could be anything – new jeans, a dress, a bathing suit-–a goal piece of clothing that you really like and would really like to fit into to (being realistic is important)!! Hang it in your closet where you can see it everyday--a subtle reminder of your goals!
-Play some music! Some studies show that listening to your favorite workout music can actually motivate you for a better workout! Grab your walkman and hit the gym! There’s nothing that can get your heart pumping and your feet grooving the way a funky tune will.
- Plan a trip. Vacation plans always seem to spark a new incentive in your workout regimen. Walking onto the Bahama beach in your dazzling new body is certainly worth the hours and hours of effort in the gym. Pick a goal date (say... 3 months away) and plan it! There's no better motivation than that!
- Try a new gym. Sometimes, the change of scenery is what you need to spurt a new attitude. Too many days of looking at the same walls, the same mirrors, the same machinery, and the same old people will leave you with the same old body and the same old empty feeling."
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motivation, fitness, exercise
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created by
MatthewCole
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saved on 3/9/2008
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5
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22.9
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100 %
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