April 2007 - Posts
By Jeanette Jenkins
When you were a kid, your mom told you to brush up and down not side to side or you wouldn’t get your teeth really clean. The same theory applies to fitness: Do it right and it will work.
Many of you undoubtedly have tried various exercise programs, lost a bit of weight at the beginning, and then became frustrated because your body stopped changing. Being unable to get past the “plateau” (as it is called) isn’t your fault -- it’s because the program has been poorly designed.
These six exercise-training principles are the cornerstone of a good program design that will guarantee that you’ll break through the plateau and maximize results:
1. Individual Differences: Every person is different, and each person's response to exercise will vary. A proper training program should take individual differences into account. Whether you are a beginner or more advanced, there is a safe place for you to start and a challenging place to which you can strive!
CONTINUED >>
By Rob Parr
Summer is around the corner and if you want to show off your sexy biceps when the temperature rises, start pumping them up now.
One of my favorite arm-enhancing activities is the “21.” Here’s how to do it:
Start in a standing position, holding either dumbbells or a barbell with a weight that fatigues your muscles by the 21st repetition. Your elbows should remain against your sides during the entire exercise.
*For the first 7 repetitions, begin with your arms fully extended toward your thighs. Then raise the weight up until your forearms are at a 90-degree angle to your legs (parallel to the floor). Squeeze your biceps. Then lower the weight and repeat.
*For the next 7 reps, begin at that 90-degree position and lift your hands toward your shoulders, squeeze the biceps and then lower to the starting position.
CONTINUED >>
By Gregory Joujon-Roche
Think of some of the sexiest celebrity shots you’ve seen recently: Jessica Biel or Beyonce on the red carpet, Josh Holloway on “Lost,” Matthew McConaughey pretty much anywhere. What do they all have in common besides pretty faces? Sexy backs.
At the gym, it’s easy to obsess over what’s in front of us in the mirror – the arms, abs, hips or thighs. But aside from the butt, the rest of our rear view gets little attention. In our training routines, we tend to neglect one of the sexiest areas of our bodies, and one of the largest muscle groups – our backs.
There are three basic areas to the back: upper, middle and lower. To get a sexy back, you need to hit all three regions. Here are three great exercises, one for each area:
1. Wide grip pull-downs (upper back).
On the lat pull-down machine, grip the bar as widely as possible, making sure to sit up straight. Pull down the bar only to the top of your head, continuing to look forward and sit tall. Now carefully and slowly squeeze your back muscles for 5 seconds as you hold the bar above your head. Next, slowly let the bar come up while taking in a big breath, then exhale and squeeze all the way back down with another 5-second hold. Repeat for 5 sets of 20 repetitions.
CONTINUED >>
By Jay Blahnik
Do you already exercise and watch what you eat, but seem to be stuck in a weight-loss rut? You’re not alone! Plenty of people hit a plateau before reaching their goals.
To boost your odds of slim-down success, try these fitness strategies:
1. Kick-start your cardio.
One of the best ways to increase the calorie burn of your cardiovascular workouts is to include interval training. This means that instead of working out at one pace the entire time, you alternate harder intensities with easier intensities, allowing you to push yourself more without having to maintain an intense level the entire workout. Keep these tips in mind when incorporating interval training into your workouts:
*Set a goal of how many intervals you will do before each workout. For example, plan to run faster five times for one minute over the course of a 30-minute workout (one-minute intervals every five minutes).
*When you are doing an interval, remember to push at an effort that is more challenging than your regular intensities, but not so hard you have to completely stop.
*Leave yourself plenty of time between intervals before you ramp up the intensity again.
CONTINUED >>
