source: SingersRoom.com
The Holidays have come and gone, there has been much celebration, quality time spent with families and lots of memorable moments. As we roll into another year filled with hope and determination and a fresh list of New Years goals in our sights, ninety percent of us probably included a goal regarding health and exercise.
Which area do you suppose it is? What is the one area on the body that by making another area larger it looks smaller? Okay I’ll tell you…the waist. By increasing the size of your shoulders and back you can create the illusion of having a smaller waist. Now granted this is fantastic if you are a bodybuilder and don’t mind your latisimus dorsi (back muscles down the sides of your body) looking like Bruce Lee’s. Men may not have an issue with that idea but most women aren’t going for that look. While lifting weights specifically for your back and shoulder muscles will help to give the illusion of a smaller waist, in this article I will address other ways to achieve the goal of reducing your midsection.
The first step is to make peace with the body type and waist size you were born with and then take the appropriate steps towards shaping up what you have. Your waist size is essentially predetermined by your ribs and hip bone skeletal structure while the rest of your waist size is a result of how much fatty tissue surrounds the area. No one likes to hear that you must lose the fat to gain the prize because we all know it means things in our lives have to change.
How many of us happily gravitate towards change? Yes, it’s true…change is hard, but without change, things, including your waist measurement, will stay the same. The reality is that the body has a mind of its own when left undisciplined. But with a bit of discipline and some old fashioned hard work you can become the master of your body. A smaller, tighter midsection and stronger core are all within your reach if you are ready to do what it takes. Before I discuss what you must do to reduce your waist size let’s dispel some misconceptions that exist regarding this topic.
#1 Breathing exercises will shrink your waist
While it is true that breathing and diagrammatic exercises will tighten your tummy they will not reduce the body fat that expanded your tummy to begin with.
#2 Electronic Abdominal Exercise Belts will give you a six pack
These belts do nothing more than reduce the size of your wallet. Fortunately, most of the companies that lied in their claims on TV infomercials are now being sued in a class action suit for their false claims.
#3 Hundreds of crunches a day will give you a smaller waist
As a competitive fitness model, if this were true I should have the smallest waist on the planet. Unfortunately, I do not. I was born with wide hips and thus the size of my waist is proportionate to that fact. No matter how many crunches or leg lifts you do you cannot crunch your way to a tiny midsection. The fat around the waist needs to be shed before you will ever see the results of all those crunches.
Now that we know what doesn’t work for obtaining a smaller waist, let’s get to what does work.
Choose A Goal
First you must choose your goal. I will always sing the praises of goal setting. Why? Because it really does work. Okay, now that you’ve chosen a goal, write it down! Remember, seeing it in front of you each day in black and white makes all the difference. Do you want to lost five pounds overall? Do you want to just get a smaller waist so your pants aren’t so tight? Do you want a smaller waist but also a stronger core (abdominal and back strength as a unit)? What’s your goal? Whatever it is, choose it now.
Every goal in life usually takes hard work to get it and this is no different. If it were easy, America wouldn’t have the obesity epidemic it has and everyone would have a waist the size of Pamela Anderson or Cher (and no I don’t believe the rumor that she had a rib removed to reduce her waist size). So if you’re ready to commit to the work here are some action steps to help you achieve a smaller waist.
Diet
The most important thing is not to skip meals so that when you finally eat you eat large unbalanced meals. Ideally, you should graze throughout the day. Small but frequent meals are one of the keys to a smaller waist. If you continuously train your stomach to expand with large meals, eventually it will permanently extend to accommodate this eating pattern. Small meals throughout the day (3 to 4 with a snack in between) will keep you satiated and your stomach won’t have to keep expanding to allow room for the overabundance of food.
Also, eat slowly. Chew your food as this will aid in the digestion process. The slower you eat the sooner the brain will be able to register when you are full. You must allow time for this to occur. We tend to overeat when we eat in a rush. Try to make meal times relaxed. Be sure to eat a diet full of vegetables, grains, lean proteins and some good fats.
One last great tip, eat your last meal 2 to 3 hours before bedtime. This will give your body time to begin the digestion process before you lay down for bed and all your bodily functions begin to slow down. This simple habit will truly make a difference.
Exercise
Probably the most important element on this mission to a smaller waist is that you begin to include exercise, cardiovascular as well as weight training, to your daily routine. If you want a great beginner’s weight training routine, refer to our last issue of this magazine in my column or go online and look under “exercise programs for beginners” or whatever level you may be at.
Obviously, if you are carrying excess body fat around your waist the only way to make your waist smaller is by losing that fat. You must begin an exercise routine right away. Additionally, cardiovascular exercise needs to become your friend. Whether it is, walking at a brisk pace, jogging, biking, tennis, hiking, whatever it is, you need at least three days a week for thirty to sixty minutes a day to make a dent in the fat loss goal. Please be rigorous and ask yourself these questions as you do this cardio exercise. Are you working up a sweat? Are you feeling challenged? Are your glad when it’s over? If you answered yes to these three questions, chances are your doing the cardio work at an appropriate level to encourage fat loss and changes in your body. Otherwise, why bother. Don’t just go through the motions, do the work and the results will be yours!
Area Specific Exercises
I know in the beginning of this article I said all the crunches in the world wouldn’t give you a smaller waist but once the excess fat is gone from your midsection, yes, abdominal exercises and core strengthening moves will give you the finishing touch to a tighter and smaller waist. I will describe three excellent exercises for working the midsection and core strength. Of course there are many others, but start with these and add others as you progress. Include these exercises 2-3 times per week with your new fitness program.
Basic Crunch (front abdominals)
Lie on your back with your knees bent and feet flat on the floor. Gently clasp your hands behind your head. Never pull on your neck. Slowly, curl up bringing your shoulders off the floor about 6-10 inches. Consciously tighten your midsection as you lift. Be sure to exhale as you curl up. Slowly lower. Repeat 15-20 times. Do three sets.
Twisting Crunches (side abdominals)
Begin in the same position as the basic crunch but this time bring your knees up, feet off the floor. With your hands clasped behind your head twist your upper body so your right elbow meets your left knee. Squeeze, then return to starting position. Now twist your body so that your left elbow meets your right knee. Squeeze and return to starting position. Repeat 10-15 times on each side. Do three sets.
Plank (core strength)
Lie face down on the floor. Place your hands and wrists directly under your shoulders. Press your toes into the floor. Firmly with total body strength, press up until your arms are locked out straight and your body is in a nearly straight line (as if you’re about to do a push up). This is the movement. Simply hold this position for 15 seconds to start with. Then slowly lower down to the floor. Repeat three times. Work up to 30 second holds. This movement is an excellent core strengthener and will tighten many muscles if done regularly.
Follow the above suggestions and you should be well on your way to obtaining the waist size you desire, providing it’s a realistic goal. Remember, there is no magic pill to any health and fitness desire. The only way to get there is through hard work, commitment and discipline. There is truly no better feeling than reaching your goal and knowing you did whatever it took to get there. So go for it…start today!
Rebecca Kordecki is available for fitness coaching/consultations and speaking engagements. Please visit http://www.rebeccakordecki.com for more information.
Rebecca Kordecki, owner of Mobile Fitness & Massage, has enjoyed a very full career as a personal trainer, massage therapist and spokesperson for the past 13 years shaping up some of Hollywood’s finest. Her client roster has included such celebrities as Raquel Welch, Hunter Tylo (“The Bold and The Beautiful”), Scott Wolf (Party of Five), Tom Arnold, Dwayne “The Rock” Johnson, Oliver Stone, Jim Belushi, Erika Eleniak, Elijah Wood and Kevin Bright (Executive Producer of “Friends” and “Joey”). Additionally, she has been a highly sought after massage therapist in Hollywood known for her “strong, yet healing hands”. Rebecca’s company Mobile Fitness & Massage provides a full range of personal training/diet coaching/meal planning/massage therapy services as well as motivational speaking and fitness consulting. Rebecca’s company recently expanded to include bi-coastal service. Beginning in 2006, Rebecca began offering her services in Manhattan and Southampton. To contact Rebecca and learn more about her services visit
http://www.rebeccakordecki.com/contact.htm
Article Source: http://EzineArticles.com/?expert=Rebecca_Kordecki
When it comes to losing fat many women have are making huge mistakes and as a result they are not getting the results they want.
1. Doing the same exercise routine
Women who do the same workout over and over without changing it will notice after awhile it stops producing results and they immediately become frustrated!
To start burning fat again change your routine around (the sequence in which you perform you exercises).
2. Doing too much cardio
I find a lot of women do too much cardio and never get the results they want! One of the reasons is that doing too much and not eating enough will slow down your metabolism.
3. Not doing a fat-burning workout
Most women who don’t see results as fast as they want to are not working out with enough intensity! You don’t need to spend hours in the gym to blast fat. Focus on intensity to where you are breathing heavy and sweating. Women who participate in a boot camp program or circuit training can easily accomplish this type of workout.
4. Doing cardio the wrong way
Reading magazines or talking on the phone when doing cardio,
it becomes a “social hour” and if you are looking to burn more fat you need to work a little harder so that holding a conversation is challenging.
5. Not doing any resistance training
Most women will focus on only cardio and are either afraid to lift weights or don’t realize the incredible fat-burning benefits. Your metabolism is elevated throughout the day when you weight train. Whereas with cardio it only stays elevated when you are doing it and only a few hours after that.
6. Lifting too light
Lifting light and lots of reps is not going to help you burn more fat, it is the intensity of the load(with the weights) that you are lifting. Don’t be afraid to challenge your muscles, it will only help you burn more fat!
7. Having the wrong workout for your body type
If you want to create a more pleasing look to sculpt your body then you need to focus on training that body part.
For example if you have a weak upper body and it does not match the rest of your body, then your workouts should focus more on that part first!
8. Not doing cardio at the right times
Most women do cardio before weight training, which is not the most effective way to burn fat.
The best way to burn more fat is to do your resistance training first then immediately follow cardio. This enables your body to burn more fat efficiently since it has burned off your glycogen(stored energy), plus you will have more energy to lift weights!
(c) 2006 I Feel Like A Million Bucks! TM, LLC
Heather Picken,ISSA/P.C.P.T. is a women's body & motivational coach, specifically for women over 30. She teaches women how they can easily re-set their metabolisms all across the country with her fat-burning system (http://www.mybodyisfitnow.com).
She is also the author of "Fat-Burning Recipes for Women on The Go". Sign up to get a free weekly subscription to "Fat-Burning Secrets for The Busy Woman" by visting (http://www.feelinglikeamillion.com)
Article Source: http://EzineArticles.com/?expert=Heather_Picken
A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they’re back home.
But travel from home doesn’t have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.
Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.
Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.
For detailed instructions for each of the above exercises, visit http://www.workoutsforyou.com/travel_plan.htm
About The Author
Lynn is a certified personal trainer and founder of WorkoutsForYou.com. Don't return home with extra baggage. We can custom design a workout for you that will help you stay fit while away from home. You don't even need any fitness equipment! We’ll help you stay fit while still fully enjoying your trip. Visit http://www.workoutsforyou.com/travel_plan.htm for more info.
Article Source: http://EzineArticles.com/?expert=Lynn_Bode
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Exercise videos are an easy and inexpensive way to establish a structured exercise program.
Ever since the days of Jack LaLanne's black and white calisthenics, people have been working out in front of their TV sets. It worked in the 1950s, and it still works today.
Jane Fonda sparked a resurgence of exercise videos in the 1980s with her workout programs. Following her lead, vast numbers of fitness experts, former Olympic medalists, and all manner of athletes have produced exercise videos for private home use.
Outside of taking a walk down the block, nothing could be simpler than popping a video or DVD into the player and following the leader on the screen.
Take a look at the benefits:
1) Videos are very inexpensive. From zero dollars to 40 dollars at most. Try these sources:
-- Your local library
-- Rent from a video store
-- Check out the half priced book store
-- Buy on eBay
-- Buy used from Amazon.com
2) You can tailor the level or style of the program. You can find all levels and styles of exercise programs from mild stretching and yoga, to high-energy kick boxing and martial arts style.
3) No pricy gym or club memberships needed. While you may like a club's offerings or maybe the socializing, for many people they just don't work out.
4) Fancy designer outfits are not required. You can wear your old sweats or whatever feels comfortable. At a gym you may feel pressured into expanding your workout wardrobe.
5) You can follow videos in the privacy of your home. Practice as much as you need to--no one is watching! This is important for people who have a lot of weight to lose. Clubs are full of people who are already in shape.
6) Exercise videos fit into your schedule--you don't have to conform to the club's schedule. Want to work out at 5:00 a.m.? No problem.
7) No travel time. If you spend 20 minutes getting there and 20 minutes coming home, you are wasting a lot of time in the car.
8) Equipment is not needed, unless you want some. Some video programs use simple stretching ropes or dumb bell weights, but you certainly won't have to invest in any hydraulic equipment.
9) It's easy to vary your routine if you get bored. Start simple, then advance to a tougher program. Switch from dance style exercise to kick boxing to yoga, just for the low cost of a video.
10) You have the option to form a group if you want to. Is your church basement empty? Or maybe you have a large patio where friends could work out together. Then enjoy a low-calorie lunch afterward.
Exercise videos bring the studio and trainer to your home. Get started today!
Looking for diet and weight loss tips? Kathy Ferneau has created an excellent
resource for information on diets, healthy eating, and exercise.
Click here ==>http://www.lose-weight-diets.com
Get a free smoothie recipe e-book just for visiting!
http://www.lose-weight-diets.com/smoothierecipe.html
Check out Kathy's blog ==>http://www.lose-weight-diets.com/lose-weight-diets-news.html
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Let's start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.
They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.
Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.
LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs' position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen.
LEG SQUAT
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.
TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.
ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders, arms, and back muscles.
ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).
NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.
PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.
JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.
There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php
Article Source: http://EzineArticles.com/?expert=Jim_O'Neill
Those on the long road to weight loss have often used a weighing scale as their guide. After all, their main goal is to lose weight. But a scale weighs every bit of you – your fat, bones, muscle, what you just ate or drank – and ultimately, the number that appears on your weighing scale is not the most important number.
A more important number – a number that means more in terms of overall health – is your percent body fat. As most of us have heard, muscle indeed weighs more than fat. A regular scale may show a person that he has remained the same weight after weeks of working out, and this can be very upsetting and slightly askewed news.
A weighing scale with a body fat monitor, on the other hand, may show that same person that although he is the same size, his percent body fat has gone down! His muscle has replaced his fat, and this is even better than losing weight.
These days, anyone who is interested in weight loss practically needs to be a mathematician. There are just so many numbers to deal with – calorie counting, grams of fat in food, weight, percent body fat, hours of exercise, etc. One of the most important numbers, though, is the percent body fat. Luckily, these days, people can check out their percent body fat from the comfort of their own homes, at the same time they are weighing themselves.
The newest and best sort of scale to have today is one with a body fat monitor. An even better weighing scale to have is one with a body water monitor, too – many people are mildly to moderately dehydrated these days, and they do not even know it. A body water monitor can help them keep on top of hydration, thereby improving their overall health.
So, how does a scale measure your body fat and water levels? Bioelectrical Impedance (BIA). A person stands on the foot pads of his scale, barefoot. A low-level electrical signal is passed up through one foot, and exits through the other foot. The BIA scale measures the resistance of this electrical signal as it travels through the person’s body.
Water conducts electricity, and fat contains very little water. Muscle, on the other hand, is around 70% water. Therefore, the faster the signal travels through your body, the more muscle you have.
The BIA scale is not the most accurate fat-measuring device (it has a 4% margin of error), but it is accurate enough for most people, and it is very easy to use. The results of a BIA scale can be affected by simple things like your hydration, the food you’ve eaten, and even your skin temperature. Weigh yourself after drinking a glass of water – your percent body fat shows as higher if you are dehydrated.
So, if you are looking to lose weight, consider trying to lose body fat instead, and keep track of it on a scale with a body fat monitor.
Note: It is recommended that anyone who has and internal electronic medical device like a pacemaker should not use the fat reading feature of one of these scales
Anne Clarke writes numerous articles for websites on gardening, parenting, fashion, nutrition, and home decor. Her background includes teaching and gardening. For more of her articles on weighing scales, please visit Digital Scales.
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One tried and true method for producing weight loss is keeping a food journal. Multiple studies have shown that people who keep track of what they eat lose more weight and are more likely to keep it off permanently. There are several reasons why this works.
First, and foremost, you become accountable for what you put in your mouth. Think of it as a scorecard of your performance. We have all heard the expression, "numbers don’t lie." When golfers hit the links with a scorecard, they tend to be infinitely more truthful about their game. Keeping a truthful record of your daily food intake provides you with an undeniable scorecard of your performance.
Second, it is virtually impossible for most people to keep a mental tally of everything they eat in a day including calorie values. An old Chinese proverb states, "The palest ink is stronger than the strongest mind." Take advantage of the power of the pen and write it down as soon as you eat it and keep a running tally. You will be less likely to overeat and consume more calories than you can burn.
Third, it can assist you in finding your trouble spots. Look for trends in your performance. Are you likely to eat more at night? On the weekend? When you are with certain people? Remember, a problem well-defined is 95% solved. If you do not know where you are having trouble, you can’t pinpoint the problem or fix it.
Consistency is the key. Try recording everything you eat for 30 days. For the most effective results, do not skip any days. Make sure to record everything you eat in accurate amounts. You may find that you need to measure foods at first to get a good idea of your portion sizes.
Your food journal can be as simple or as complex as you wish. You may choose to track only your calorie intake or the number of servings of fruits and vegetables you consume. Or you may be inclined to keep track of the times you eat and, if necessary, with whom you are eating. You might also choose to record the grams of fat, cholesterol or carbohydrates consumed along with fiber content. There are many books and resources available to help you find out the nutritional content of any food.
This technique will only take a few minutes out of your day. Ideally, you will see the results on your scale and how your clothes fit within a few days. At the very least you will have valuable information about your dietary habits, with which you can take action and produce the changes you desire.
copyright 2006 Jennifer D. Wetmore, DPT
Jennifer D. Wetmore, DPT has been involved in the field of Health and Fitness for over a decade, working with a range of clients and patients from health clubs to hospitals in positions such as group fitness instructor, personal trainer and physical therapist. Dr. Wetmore is president of LifeHealth Physical Therapy and author of "Small Changes, Big Results: The Health and Fitness Manual With the Secrets To Working Smarter, Not Harder." Please visit http://www.LifeHealthPT.com for more information and tools to help you achieve a healthy and fit life.
Article Source: http://EzineArticles.com/?expert=Jennifer_Wetmore
.. By HONESTLY
