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INTRODUCTION
TO WEIGHT LOSS AND TONING
This site sheds light
on body weight loss, dispelling myths and uncovering truths to help you
with your fitness goals and planning. For example, forget the idea that
muscles can go from soft to firm or from firm to soft. That’s a myth.
Muscles either grow in size or they shrink. Period. Muscles do not
"firm-up" or "tone".
Weight loss or
firming-up is the production of muscle contractions by stimulating the
nerves that control the muscle fibers. The resulting increase in muscle
tissue with this process when combined with a low enough body-fat
percentage, can allow you to see the definition and shape of the muscles,
replacing the "jiggling" or non-firm
/ un-toned flabby areas.
How about this myth:
You can spot-reduce fat, right? Unless you have liposuction done, no. So
what is the way to reduce fat in specific places? The most effective way
is with a regularly scheduled combination program of aerobic exercises,
strength training and good, healthy eating habits.
This ebook will
present you with the most recent research and findings available so that
you can learn more about body weight loss, covering as many bases as
possible from A to Z. You’ll find answers to questions like: No pain, no
gain; right or wrong? I don’t want to look like a bodybuilder, so should
I still work on weight loss my body in a different manner? What is
circuit-training and how does this affect weight loss? And do I need to
worry about my diet or weight loss in order to tone? Note that the
contents here are not presented from a medical practitioner, and that any
and all health care planning should be made under the guidance of your own
medical and health practitioners. The content within only presents an
overview of weight loss research for educational purposes and does not
replace medical advice from a professional physician.
STRETCHING
EXERCISES TO BEGIN
STRETCHING EXERCISES –
Before beginning and
ending any weight loss workout session, you need to warm up and cool down
the body with stretching exercises. Here are some exercises that you can
use. Some stretching rules-of-thumb are:
•
Stretch with gentle and slow movements. Jerky motions are not
effective and can cause injury.
•
When possible, do each stretch on each side of the body. It needs a
complete workout.
•
Do not stretch injured muscles unless your healthcare provider
approved your doing so beforehand.
•
Hold each stretch for approximately 30 seconds.
•
Only stretch to the point where you can feel a little tension, not
pain.
Calves – Standing
roughly 2 feet from a post, facing it, position your hands on the post.
Gently stretch your right leg out straight behind you. Keep your foot flat
on the floor. Lean into the post with your left leg bent at the knee. Hold
for about 30 seconds. Return to the start position. Repeat with other leg.
Thighs - Standing on
your left foot, near a post or chair for support, if you prefer, gently
pull your right heel toward your buttocks. Hold your right ankle with your
right hand, keeping your back straight, knees together, body in a straight
line. Hold for about 30 seconds. Return to the start position. Repeat with
other leg.
Hamstrings - Sitting
on the floor, with your legs straight out and spread apart, reach out with
your arms in front. Gently lean over, reaching towards your toes, chest
heading down to the floor. Hold for about 30 seconds. Return to the start
position.
Shoulders & Chest
- With your feet shoulder-width apart, stand with your chin down, hands
folded behind your back. Gently stretch your shoulders back and downward
so that your shoulder blades are touching. Suck in your abdomen, no lower
back arching allowed. Hold for about 30 seconds.
Pectorals (Chest) -
Standing by a post, face your right side to the post. Step forward with
your right leg. With your right forearm on the wall, shoulder at about a
right angle, turn your upper body away from the wall. Hold for about 30
seconds. Return to start position. Repeat with other side.
Shoulders - With your
feet shoulder-width apart, stand and reach up with your right arm. Bend
your right elbow, bringing your hand down, behind your head right between
your shoulder blades. Then lift up with your left arm, hold your right
elbow and pull it toward your head. Hold for about 30 seconds. Return to
start position. Repeat with other arm.
Side Flexors - With
your feet shoulder-width apart, stand and raise
your arms up over your head. Bend your elbows and hold your
forearms with your hands. Reach up with your left elbow, while bending
gently to the right. Hold for about 30 seconds. Return to the start
position. Repeat on the other side.
Buttocks – On mat or
carpeted area, lie on your back. Lift your right knee up to your chest.
Grasp your knee, wrapping both arms around it. Hold for about 30 seconds
with your head, shoulder and left leg all in relaxed positions. Repeat
with other leg.
Groin – On a mat or
carpeted area, sit up straight. Bring your ankles together with your hands
toward your groin. Push down on your knees with your elbows. Hold for
about 30 seconds. Return to start position.
Lower Back – On a
mat or carpeted area, lie on your back, hands behind your head. With feet
and legs together, bend your legs at the knees, so that your calves and
thighs are at a right angle. Press your shoulders on the ground while
bringing both knees over to the ground on the right. Hold for about 30
seconds. Return to the start position. Repeat on other side.
WEIGHT
LOSS TIPS: UPPER AREAS: ARMS, CHEST, UPPER TORSO
Now it’s time to take a look at the muscles in the Upper Body Area and
then see how weight loss works in relation to them. These muscle groups in
the upper back, shoulders, chest and arms are:
Upper Body Muscle Group – This group contains the trapezius and
rhomboids. The trapezius muscle, shaped like a triangle, extends from the
middle of your back up, covering the shoulder blades and on to your neck.
They help with shoulder blade and backward head movements. weight loss the
trapezius tones your shoulders, strengthening the back and neck against
positional pain (like from lying down too long, sitting in the same place
too long, etc.) The rhomboids, smaller muscles in the mid-back that help
move the shoulder blades, reach upwards, just under the neck’s base. weight loss
them will help with good posture.
Shoulder Muscle Group
– This group of muscles includes the deltoids and rotators. The
deltoids, thick triangular muscles covering shoulder joints, can be
divided up into three areas; the anterior or front, lateral or side, and
posterior or rear. Working these areas will help with shoulder
range-of-motion, function and defined appearance or shape. The rotators or
rotator cuffs are a group of muscles under the shoulder that position the
arm. weight loss them draws them in, under the arm.
Chest Muscle Group –
This group contains the pectorals or pecs, four flat muscles, two on each
side chest-front. They assist with upper arm and shoulder movements. While
big fan-shaped pectoralis major muscles atop the lower pecs pull the arms
across the chest, lower pectoralis minor muscles press the shoulders down.
Working and weight loss this muscles group in men helps increase and
define or sculpt the chest. In women, working and weight loss these helps
provide support and lift for the bust.
Arm Muscles – This
group includes the biceps, triceps and forearm muscles.
Biceps are large muscles in the upper arm that contract to bend the
elbows. Workouts and weight loss can help define and give shape to biceps.
Triceps, the large muscles that travel along the back of the upper arm,
work opposite the biceps to straighten out the elbow. weight loss these
can help eliminate excess downward “flab” or loose skin that shows
when an arm is extended outwards. And forearm muscles, between the wrist
and the elbow, help with multiple wrist hand and finger movements. weight loss
them is said to help with wrist afflictions and susceptibilities like
Carpal Tunnel Syndrome.
UPPER BODY WORKOUT –
Here are some weight loss exercises that can show results in as early as a
few weeks, if worked every other day. First start with slow and gentle
warm up stretching activities for about 5 minutes (no weights needed yet),
pulling one arm at a time completely over to the other side, reaching up
to the sky, bending over to touch your toes, reaching backwards, etc.
Then begin to tone
your upper body by exercising with hand-held weights for resistance.
There’s no need to run out and purchase any special kinds. Rather these
can be cans of soda, canned foods or water bottles – anything that you
can grasp firmly, yet comfortably. Their weight range should be around
1lb-10lb. Choose weights that are somewhat challenging, but that don’t
force you to struggle.
With your weights,
continue with about 10-12 repetitions (reps) of the following exercises,
lasting a total of about 8-10 minutes.
Exercise A – Upper:
Chest & Shoulder Lifts -
Lie on your back. With your weights in your hands facing upwards, stretch
your arms out to your sides. Bend your elbows a little and lift your arms
up over your chest, until hands almost come in contact with each other. Go
back to beginning position. Repeat.
Exercise B – Upper:
Chest and Shoulder Half Circles - Lie on your back. With your weights in
your hands facing upwards, stretch your arms up over your head. Stop &
hold briefly. Then take them from above your head down to your hips in a
half circle motion, going by your sides. Stop & hold briefly. Take
weight back to beginning position. Repeat.
Exercise C – Upper:
Chest and Back Support - With your legs straight out in front of you, sit
with good posture, your back straight and supported against a couch, wall
or chair. Start by holding the weights at your chest, elbows out parallel
with the your legs. Push your weights out straight in front of you. Next,
pull them back. Repeat.
Exercise D – Upper:
Shoulder and Upper Arm Raises - With your feet shoulder width apart,
stand. Raise your arms straight up over your head.
Have weights in hand and turn palms facing behind you. Gently lower
your arms forward and downward at the same time, without bending or
locking at the elbows. Stop at shoulder-level. Return to starting
position. Repeat.
Exercise E – Upper:
Back and Shoulders “Tensers” – With your feet shoulder width apart,
stand. Lower your arms to your sides. And hold the weights with your hands
facing outwards. Slowly tense your shoulder and upper back muscles (up and
down motion). Repeat.
Exercise F – Upper:
Arms, Back and Shoulders Chin-Ups – With feet a spaced little apart,
stand. Hold your weights with your arms straight down in front of you.
(Weights should just about touch.) then with elbows bent, bring the
weights towards your chin, elbows going out to the sides. Take weights
back out to beginning position. Repeat.
Exercise G – Upper:
Arms, Back and Shoulders Bends -
With your feet a little apart, stand. Hold your weights palm-side out,
bending over like you’re touching your toes. Then without rising, bring
your arms out to your sides, parallel with the floor. Remember when
keeping the elbows straight not to lock them. Gently ease back into the
beginning position. Repeat.
Exercise H – Upper:
Arms and Chest Push-Ups – With knees of toes on the floor, place palms
on the floor, hands should-width apart. Do old-fashioned push-ups with
your back straight, never reaching the floor all the way so that you come
in contact with it.
Exercise I – Upper:
Arm Curls – Sit with your back straight and supported. With your arms
hanging down by your sides, hold your weights with palms facing out or up.
Gently curl arms up towards shoulders. Uncurl. Note: keep back straight
and don’t move the rest of your body - -just the arms. Repeat.
Exercise J – Upper:
Forearm Tilts – Sit or stand. With your weights in hand, work one arm at
a time, reaching out with your arm straight ahead, but not locking the
elbow. When your arm is out at its farthest point, stop. Move wrist up and
down a few times while holding the weight. Stop. Switch palm side so that
you work out both upward and downward (over and under) wrist motions.
Return to beginning position. Work other arm / wrist in same manner.
One of the most
difficult parts of your working out may be a common one many face: staying
motivated. Tips to stay motivated include vary your routine, use different
weights from time to time, intensify your workout, work out in different
settings, reward yourself afterwards with something healthy like your
favorite beverage, put your workout to music, journal regularly monitoring
your progress and how great your feel.
Supplemental
Help for Arms
Here are supplemental weight loss
exercises for arms. Use them to vary your planning and adjust as needed
for intensity, repetition, etc. to fit your program.
Flabby Upper Arms –
Three helpful exercises here. Do about a dozen pushups, your favorite
style. Do some reverse crab walking with about a dozen reverse push-ups.
And do some shadowboxing with light weights in hand. Punch 20 each of
crossovers, undercuts and hooks.
Flabby Lower Arms –
Couple things to help here. Dips or sit on the edge of hard surface, palms
on each side of your hips, fingers
hanging over the edge. Walk your feet out some getting your hips off the
bed. Bend your knees & lower yourself until your elbows are at 90
degrees with upper arms parallel to the floor. Rise up and lower yourself
with your arms about a dozen times. Repeat two sets. Experienced people
stretch legs out straight.
Other help is called
kickbacks. With small weight, reach over at the waist with hand on a
surface with back flat. With weight in other hand, bring bent elbow up to
side for start position. With elbow at side, reach back until elbow is
straight, then lower and repeat a dozen times. Repeat two more sets.
Experienced people may increase weights.
Carpal Tunnel – Use
light weights or wrist weights with resistance work to help wrists, but
don’t grip them too tightly. Other exercises that work well are
swimming, gently squeezing a rubber ball, wrist curls, placing wrist rests
on keyboards.
Supplemental
Help for Chest
Here are additional
workouts for the chest, two more push-up versions. Modified Push-Ups:
start in an upright position with arms shoulder-width apart, elbows bent a
little and knees (bent) on the floor. Object is to maintain head, neck and
back all in a straight line throughout exercise. Move body down towards
the floor, slow and steady, stopping when upper arms parallel the floor.
Rise to start, slow and steady again. No locking elbows.
Alternative Push-Ups:
start in upright position with arms shoulder-width apart, elbows bent a
little, feet together. Object again is to maintain head, neck and back in
straight line throughout exercise. Move body down towards the floor, slow
and steady, stopping when upper arms parallel floor. Rise to start, slow
and steady again. No locking elbows. For resistance, have someone GENTLY
rest their feet on your back while you perform this exercise.
Supplemental
Help for Upper Torso
And here are
supplemental exercises for the upper torso / upper back. Upright Row: With
feet shoulder-width apart, stand with arms down, crossed at the wrists.
Pull the arms up and back so that upper arm becomes parallel with floor,
shoulders in line with torso the entire exercise. Return to the down
position, slow & steady. Add resistance work by anchoring anchor a
band underneath feet. With band ends in each hand, cross wrists. Continue
as above (without bands).
Shrugs are also good to add. With light-weights in hand, stand,
feet shoulder-width apart, hands at sides. Raise shoulders up in
shrug. Hold. Slowly lower shoulders to start position.
WEIGHT
LOSS TIPS: MIDDLE AREAS: STOMACH OR MID-SECTION
Sit-ups burn fat off
the belly, myth or reality? Myth. Truth
is, your body’s overall fat plays an important part in how flat or round
your stomach is. And since the body’s fat storage is basically one
system, you cannot just lose fat in your stomach. On the contrary, many
people think doing sit-ups will make their stomachs thinner, but leg
exercises are reported to burn more than four times the body fat than
sit-ups.
And while many people
strive for a flat stomach, the reality is that the human abdominal or
stomach area is meant to have a rounded shape instead. Of course age,
gender and individual genetic body- type play important roles in the
actual shape.
However, the first
issue of focus with this weight loss area is to focus on posture. Instead
of “flattening” the stomach, trimming pounds with improved diet and
exercise along with better posture can improve a potbelly or other
unhealthy appearance. Here are points to ponder with regards to a healthy
posture, in case you’d like more than “stand up straight” for
guidelines. When standing, bend a little at the knees. Then with shoulders
back, head evenly aligned (not cocky at an angle or anything) and tailbone
aimed towards the floor, “suck it in,” or contract the stomach
muscles.
Now for dealing a
little more directly with those stomach muscles.
Here are some weight loss
exercises:
Step 1 – Warm-up time first. Begin with stretches for 5 to 10 minutes
that gradually build up to light cardio activity like jogging in place,
walking, biking or jumping rope.
Step 2 – Next get
down on the floor; an exercise mat or carpeted area, and do 20 to 30
crunches and reverse-curls apiece as follows. For crunches, with your
knees bent a little and feet flat on the floor, lie on your back with your
arms wrapped together across your chest. Then do this two-step: (1) exhale
while raising your head, shoulders and chest off the floor, tightening
your stomach muscles as you bend forward towards your hips, pause… (2)
inhale while gently and slowly returning ALMOST to the original position,
keeping your head just off the floor. Repeat. For those who are
intermediary or advanced toners, place your hands behind or beside your
head (and don’t pull it), place hands straight out over your head or
pause for a couple seconds before inhaling for a more intense workout.
Next it’s time for reverse-curls. To work the lower front and side
abdominal muscles, begin on your back on the carpeted area or mat again.
With hands on the floor and knees bent towards your chest with hips off
the floor, continue to lift your hips, contracting the stomach muscles and
bringing hips further towards your chest. This exercise focuses on lifting
the pelvis toward your rib cage using the abdominals without swinging the
legs. Advanced toners can place their hands in the air leaving their
elbows on the floor for increased intensity.
Step 3 – Head back
to the cardio activity that you were doing at the end of Step 1 above and
continue doing that for 8 to 10 minutes.
Step 4 – Head back
to the carpeted area or mat for 20 to 30 imaginary bike pedal touches. In
other words, you place your hands behind your head while lying on the
floor. Then with our knees up at about a 45-degree angle from the floor,
you slowly pedal an imaginary bike while touching your right elbow to your
left knee and vice-versa, then alternating elbow to other knees, all while
breathing at a natural, normal pace. For those who are at intermediary or
advanced levels, you can make the angel of your legs near 180-degrees or
straight, without locking the knees for more intensive weight loss.
Step 5 – Beginners
can stop here. Intermediate and advanced toners can return to another
round of Step 3 above.
For the best results,
these weight loss activities should be performed three to four times a
week. Work up the routine until gradually the cardio portions last from 10
to 15 minutes each. And add your other exercises for the upper and lower
body areas, and of course a well-balanced diet.
Supplemental Help for Abs
Here are ideas for supplemental workouts for your abs:
Abdominal Leg Lifts:
Begin lying on exercise mat or carpeted area, with legs together, knees
slightly bent (throughout entire exercise). Lift legs to 90-degree angle.
Hold. Gently let legs back down to start, but do NOT come in contact with
floor. For more back support, place hands under your buttocks.
Hanging Leg Lifts:
With legs straight down, hang (with gloves if preferred for firmer grip)
from a horizontal bar with hands part a little more than shoulder-width.
Lift legs up slow and steady to chest, bending hips and knees. Hold. Lower
to starting position. For change in routine, twist hips to either side,
touching your obliques or side abdominal muscles.
Ball Crunches: Balance
your back on an exercise ball (or wheeled ottoman), feet a little wider
than shoulder-width apart. Hands behind your head, but no pulling. With
back and head straight, do crunches, pulling together abdominal muscles
and lifting your shoulders several inches. Hold crunch at top. Return to
start, slow and steady.
Ball Side Over’s:
Lying sideways over exercise ball (or wheeled ottoman), balance
with feet reaching floor. With hands behind head and not pulling, and with
head, neck and body straight, raise upper body slow and steady – as high
as you can. Hold. Lower down to below starting position, bending with
ball’s help. Stop. Return back to beginning position. Switch sides and
repeat.
Kneeling Crunches:
with weight loss bar or rope (with pull-down machine), kneel towards
machine with cable angled away from the rack while you crunch down. Pull
bar or rope down to just above forehead. Crunch down, slow and steady
while exhaling and maintaining same position for rope or bar. Hold. Return
to start position with abs doing return.
WEIGHT
LOSS TIPS: LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES)
Time to hit the lower
areas now; the rear pelvic region or two rounded areas on the torso
(behind) that are posterior to the hips and formed by the gluteal muscles
and other supporting tissues, organs, structures. Beginning with the
buttocks, this series of weight loss exercises will also help your legs.
Squats with Weights
–While holding one of your weights in each hand (beginners can do this
without weights) and arms down to your sides (hands turned so that palms
face each other), stand straight with your feet shoulder-width apart,
knees a little bent. Then
squat down while inhaling. Stop if you can no longer see your toes, you
don’t want to pass this point.
Then rise back up,
pushing with your heels to your original position while exhaling. Repeat
about 20 times taking care to use good form. Don’t want to over do it
and hurt your knees!
Reverse Kicks – Get
on your hands and knees on a carpeted area or exercise mat. Balance your
body weight on your right leg and both arms, while exhaling and lifting
your left leg, bent a little at the knee. Kick up towards the ceiling with
your left leg. Return gradually to beginning position while inhaling.
Repeat slowly approximately 25 times. Switch legs and do 25 with the
other.
Lunges
- While holding one of your weights in each hand (beginners can do
this without weights) and arms down to your sides (hands turned so that
palms face each other), stand straight with your feet together, knees a
little bent, head up. Move the
right leg out a step while inhaling, lowering the left so that your knee
just about touches the floor. Return to original position while exhaling,
shoving off with your right foot. Repeat, alternating legs. Repeat set
about 20 times.
Leg Sets – Here is a
series of exercises for all levels of weight loss. Pace yourself,
mix-n-match, and don’t overdo it.
Chair Squats - With
your feet shoulder-width apart and knees bent a little, stand in front of
a chair and inhale while sitting in the chair. Return to beginning
position, pushing off with your feet while exhaling. Don’t lock knees
when standing. Repeat 12 times. For more intensity, use hand weights.
Weighted Squats - With
your feet shoulder-width apart and knees bent a little, stand straight
with a weight in each hand, arms at your sides, palms facing each other.
Proceed like you do with Chair Squats, only without the chair. For
intensity change, add hand weights.
Supplemental
Help for Buttocks
To help with
additional buttocks weight loss, here are some extra exercises to mix in
with your regular routine.
-
Squat-Squeezes: With your feet hip-wide apart while standing in
front of a chair, ready to be seated, very slowly lower yourself into a
squatting position until you barely touch the seat. Hold. Rise while
squeezing your buns together. Repeat.
-
Moderated Lunges: With one leg behind you, knee of the opposite leg
bent, lunge forward slow and steady, touching to “feel” the pull.
-
Leg Swings: Stand straight and tall. Move one leg out to the right,
then in. Repeat using gentle swinging motion a dozen time, pulling the
buttock area. Repeat using other leg.
-
Variations: Go walking, jogging, running, biking, hiking,
kickboxing. Try martial arts and yoga. All are great rear end toners.
Moderations / reps: To
increase weight loss efforts, add hand weights with any of the routines
above.
Supplemental Help for Hips
Here are additional
exercises to do for hip weight loss:
-
Kickback Stand: Holding the back of a chair or table for balance,
stand with your feet together. With rotation coming from your hip joint,
rotate your right foot to the right. Exhale. Slow and steady now, with the
right foot outward, use your hip to kick back the right leg behind you.
Bring leg back to start with inhaling. Repeat.
-
Rear Lifts: On a mat or carpeted area, lie on your stomach, head
straight off to one side with hands as pillow. Inhale while slowly lifting
right leg. Hold at the top position. Exhale while lowering leg to start
position. Repeat with left leg. Repeat set.
-
Side Lifts: On a mat or carpeted area, lie on left side, legs and
head straight, head resting on arm is fine. Exhale while gently lifting
right leg high from hip joint. Hold. Inhale while lowering leg to start
position. Repeat. Repeat with other side, other leg. Repeat set.
Supplemental
Help for Legs (Thighs, Calves)
And here are additional workout ideas for weight loss the legs:
Outer thigh leg
raises: On a mat or carpeted area, lie on your right side. With your legs
stacked atop each other, positioned at a right angle to your body, support
yourself with your left hand on the floor in front of your chest. Square
your hips and lift your left leg up until you feel the muscle contract.
Hold. Slow and steady, return to start position. Repeat. Switch sides and
legs. Variations: add light ankle weights – approximately two pounds to
legs. And at a fitness center, work this muscle group on the abductor
machine.
Inner thigh leg
raises: On a mat or carpeted area, lie on your right side, body straight.
Rest your head atop your right arm, flat on the floor. With your right leg
straight, gently move your left leg over, placing your left foot in front
of your right leg, on the floor. Hold your left ankle. Slowly lift your
right leg slightly above the floor. Hold. Return to start position. Switch
sides, legs. Repeat. Repeat set. Variations: add light ankle weights –
approximately two pounds to legs. And at a fitness center, work this
muscle group on the abductor machine.
Hamstrings and Quads
Lunges: With your feet together, standing, place your right foot forward,
making a little larger step than average. Bend your right knee, lowering
yourself towards the mat. But don’t let your left knee touch the mat.
Hold – while your left thigh is lined straight with your back. Pushing
backwards off your right leg, return to start. Switch legs and repeat.
Repeat set. Variations: add light weights – approximately two pounds to
hands. If you’re in the gym, work this muscle group on the leg curl and
leg extension machines.
Hamstrings and Quads
Squats: With legs shoulder-width apart (or wider), stand with your feet
parallel. Fold your arms in front of you. Inhale while gently seating
yourself “almost” in a fake chair. Keep knees in line with toes. Head
up. Back straight. Exhale, while standing upright again. Straighten up,
but do not lock your knees. Repeat. Variations: Hold light hand weights,
resting hands with weights on your hips. If you’re in the gym, work this
muscle group on the leg press machine.
Glute and Hamstring
Crunches: On a mat or carpeted area, begin with all fours on the floor.
Bring your forearms and palms so that they reach the floor. Gently reach
straight out behind you with your right.
Then bend the leg so that your right thigh is parallel to the mat,
with the sole of your right foot facing upwards, angled behind you. Rising
from the hamstring, gently press your right foot upwards, then slowly
lower to start position. Do not arch your back during this exercise.
Variations: add light ankle weights. If you’re in the gym, work this
muscle group on the glute machine.
BODY
SCULPTING TOOLS: YOGA, EQUIPMENT, VIDEOS & MORE
Fitness aids and fads,
there are many products available for weight loss aids. Let’s check out
some top ones to add to your weight loss toolbox.
Weight loss Exercises
with a Ball - Several programs on the market today use an exercise ball
for weight loss work. Some are referred to as the gym ball, Swiss ball,
Fitball and the stability ball. These work great particularly for the
abdominal muscles and lower back. Basically, you lie on the ball front
wards with your hips going downwards, and stretching / roll slowly around.
Add crunches and leg-lifts with this ball; they are noted as one of
the fastest means of improvement for the entire midsection. The ball
actually helps you use just about every muscle in the upper and lowers
abs. Note: substitute an ottoman on wheels or other similar home device
for the ball!
Weight loss Bands –
Available in about every color under the sun, you can coordinate workout
activities with these bands. Varying in resistance and size, some are
singular and some interlock. Most have foam handles.
Suzanne Somers weight loss
System – Who can forget Ms. Somers’ Thighmaster?! Designed for fast
and effective muscle weight loss, this system features portable, flexible
looped and padded rods create resistance as you tone 12 areas of your
body, including your back, arms, abs, hips, thighs and buttocks. Her kit
also comes with a 10-minute video and an instructional booklet with 12
exercises.
Body Bars & weight loss Bar Stand – Just like the ones used in
fitness centers, these covered bars are available for strength training.
They are used not only for sports conditioning but also for cross training
and circuit training, and come in various weight increments. Stand hold
around 30 bars and help keep them and your workout area organized.
Toner Belts – Toner
belts help threefold; they improve abdominal muscle tone, strengthen
abdominal muscles and help develop a firmer abdomen.
Weight loss Tables –
New and used tables are available for a variety of functions. Among
choices are Sandbag Tables, Sit-up Tables, Stretch Tables, Leg Tables, 3
in 1 tables and Circulation Tables, and some come with sandbags and
pillows. weight loss tables are touted as offering a quick, effective,
safe means to non-exercise, if that’s a legitimate term.
Supposedly after only one hour on the weight loss table, you will
have completed: up to around a 2 mile walk, 1,000 hip rolls, 900 back
kicks or 90 step-ups. In other words, they say that by using a weight loss
table 2 times a week for around an average 50-minute treatment program,
you would be getting an equivalent of about 2 hours of floor exercise
every day. A recommended 10-minute maximum per use table is compared to
800-1000 reps, with high rep movement offering increasing resistance that
increases blood and oxygen going to muscles. The weight loss tables are
said to increase circulation, trim body without building bulk, enhance
skin tone and improve flexibility while eliminating excess body fluids.
Here
is a brief overview of some of the tables.
The Sit up Table helps
strengthen and tighten midriff, waist, lower back and abdomen muscles
while also reducing inches in these areas, resulting in overall increased
flexibility.
The Stretch Table
features a single pad that moves back and forth, firming & weight loss
upper arms, stomach and back muscles. Results are improved posture and
improved flexibility, due to the stretching of muscles and tendons.
The Sandbag Table
features two pads that move in a rhythmic motion, strengthening muscles
while firming and lifting flab in the buttocks and thigh area.
The Leg Table boasts
slenderizing the entire leg area, firming awhile weight loss the inner
thigh area, reducing "saddle bag" outer thighs. The 3 in 1 Table
lifts and lowers your legs with a waist-twisting motion, slimming the
waist, hips and stomach while strengthening muscles in your lower back.
And the Circulation
Table increases blood circulation to surface skin cells, eliminates excess
water retention and leaves the body relaxed and energized.
Overall benefits of weight loss
tables reported by users include increased range of motion, firmer &
increased weight loss, strengthened muscles, improved posture and
flexibility, especially with arthritic stiff joints.
Weight loss Lotions
– There are all kinds of weight loss solutions out on the market. Some
are made with gentle formulas for weight loss the face, like from Estee
Lauder and Avon skin care lines where they firm the skin and tighten
pores. Others claim fame to cellulite weight loss lotions with or without
liposomes to get rid of that “cottage cheese” look. Check around, read
labels and see about trying product samples
before committing to a lot of money beforehand. Ask friends and
fitness trainers what works and what doesn’t.
There are dozens and
dozens of assorted weight loss videos, DVDs, CDs, cassettes, books and
ebooks to choose from, too. Check around with fitness friends and trainers
for their recommendations. And check with popular fitness magazines and
websites to read their product reviews. Here are a few websites to start
off your search: www.MaximizeYourMetabolism.com
and www.consumersearch.com/www/health_and_fitness
and http://www.exercisevideosreviews.com/tonetotal2.html.
POPULAR
SHAPING PROGRAMS (Circuit Training)
Let’s take a look at some popular programs to help with your weight loss.
One popular among many including the navy, army, sports participants and
other athletes at health and fitness centers, is circuit training, a
high-energy aerobic workout that’s combined with weight resistance
training and equipment (not necessarily gym equipment; can be down at
home). What circuit training
actually is seems to vary, depending upon the trainer or fitness program.
Many features appear in descriptions like:
-
The training session needs to focus on approximately 12 strength
and aerobic/anaerobic exercises or stations (recommended numbers ranged
from 9 – 12).
-
The training focuses on activities that are twofold: those that
build strength and muscle tone, and those that burn fat and improve
endurance.
-
The training needs to include high repetitions with lighter weights
for ease on joints and tendons.
-
Each exercise should be done only once, then move on.
-
There should be very little, if any, rest between exercises or
stations (some fitness gurus recommend 30-seconds maximum rest time
between stations).
-
What works best is to cross-train or NOT focus only on one single
circuit or one type of training only. Instead, alternate your training
stations with different exercise activities that focus on different parts
of the body or fitness groups on alternate days or every other day.
-
Combine your program with about 3 quarts of water and 4 or 5 small
meals each day to help with your overall weight goals.
One overall blanket
statement seems to sum up circuit training well: the basic ideology behind
circuit training is to steadily advance from one exercise or workout
station to the next, in order, until you finish doing all of the exercises
or stations in your workout. Other than that, your choice or exercises or
stations, selection of weights, number of repetitions and sets with rest
(if any) in between – all of that is up to your own individualized
training program and goals.
Circuit training
offers many benefits. Here are some of the main ones:
•
It’s a complete program that incorporates weight loss, getting
and staying in shape, and improving your overall fitness and health.
•
It’s great for fatigue management, resulting in increased work
performance during a set time period.
•
It’s great for indoor and / or outdoor training. Budget not
required.
•
It’s a program with variety of fitness activities, so you’re
not stuck with the same old “boring” workout routine.
•
It’s the best way to get a team, group or family in shape.
•
It’s noted as one of the top methods used for improving strength
endurance; for example, trainees are only allowed to move up to the next
level of the training program when they meet their program’s
requirements.
•
It’s a cost-effective program.
•
It’s an efficient program, allowing R&R (rest and relaxation)
between alternating days of exercises and your body’s fitness areas
between workouts.
•
It’s a program that helps your body’s aerobic conditioning and
strength building while also burning fat at the same time.
Now we’ll quickly
cover the basic steps in a circuit-training program. And then cover
recommended workout stations or exercises for the different muscle groups.
Basic Steps in Circuit Training Program:
1. Consult with
your healthcare provider first, like with any and all fitness programs, to
make sure your exercise choices are fit for you.
2.
Do basic stretches and warm up activities, especially for the
muscle groups you’ll be focusing on that day. Some of the popular
recommended activities for this can be jogging, brisk walking and several
minutes of low intensity, aerobic exercises like biking with low
resistance. And stretch all muscle groups.
3.
Proceed with your set of exercises or workout stations for about 20
minutes, focusing on a certain muscle group for the day. Log what you’re
doing so that you can alternate your program to focus of different muscle
groups the next time and increase repetitions and / or weights as needed,
and so that you can skip a day in between (maybe do cardio work on days in
between).
4.
At the end of your training sessions, cool off and do as you did
with your warm up activities. Light aerobics and stretching will help get
your heart rate back to normal.
5.
Monitor your progress and set goals for yourself. For example, work
with a trainer short-term or long-term at or near your fitness facilities
or home. And establish goals for yourself. They can most likely help you
with any testing needs, like to determine your body mass index, and
establish some guidelines.
Now for the
recommended workout stations or exercises for the different muscle groups.
Adapt those you like to suit your environment and needs.
Group I- Indoor/Outdoor Set for Going In & Out of Cold Weather:
- Do the
maximum amount of pushups that you can do in 1 minute.
-
Then the same with squats for a minute. For more intensity do
squats with weights –While holding a weight in each hand (beginners can
do without) and arms at your sides (hands turned so that palms face each
other), stand straight, feet shoulder-width apart, knees a little bent.
Squat down while inhaling. Stop if you can no longer see your toes,
you don’t want to pass this point. Then rise back up while exhaling,
pushing with your heels to your original position. Take care to use good
posture and not hurt knees.
-
Next do as many pulls ups as you can in a minute. Indoors, you
could try using a bar (like in a closet for close hangers) or set up a
“chinning” or “chin up” bar in a basement or workbench area. Some
home equipment have this feature, too. And you can try curling and
uncurling legs behind you and using assists for knees and pulling with
hands / arms.
-
Next jog or use a stationary bike for 3 minutes.
-
Next come lunges for 1 minute, as many as you can do. - While
holding a weight in each hand (beginners can do without) and arms at sides
(hands turned so that palms face each other), stand straight with feet
together, knees a little bent, head up.
Inhaling, move the right leg out a step, lowering the left so that
your knee just about touches the floor. Then exhale while returning to
original position, shoving off with your right foot. Repeat, alternating
legs.
-
Next come curls (biceps) for a minute. Stand or sit with your back
straight and supported. With your arms down at sides, hold weights with
palms facing out or up. Gently curl arms up towards shoulders. Uncurl.
Repeat.
-
Time to jog or use a stationary bike again for another 3 minutes.
-
Next repeat the squats and lunges again for 1 minute each, unless
you have access to equipment for leg work.
-
And finish up with crunches and sit-ups, 2 minutes each, as many as
you can do. For crunches, begin with bent knees (a little), feet flat on
the floor, lying on your back with arms wrapped together across your
chest. Then (1) exhale while raising your head, shoulders and chest off
the floor, tightening your stomach muscles as you bend forward towards
your hips, pause… (2) inhale while gently and slowly returning ALMOST to
the original position, keeping your head just off the floor. Repeat. For
intermediary or advanced workouts, place your hands behind or beside your
head (and don’t pull it), place hands straight out over your head or
pause for a couple seconds before inhaling for a more intense workout.
For sit-ups, bend knees or not. It’s up to your workout and
goals.
Group II – Circuit Training at Home (or Gym)
With the group below,
work each exercise for about 1 minute each with little to no rest in
between. After completing all, rest for a few minutes, then repeat entire
group two more times, resting after each completion cycle.
-
Jump in place, arms reaching upwards
-
Climb and down Stairs
-
Jump rope
- Do lunges
-
Do push-ups
-
Do crunches
-
Touch toes
-
Bike ride (stationary or lie on back with legs in air and pedal
imaginary bike).
Besides circuit
training, there are other popular programs out there to help with your weight loss
goals. Many reach out with real-world and Internet aids. Here are some of
the popular ones, listed in no particular order:
FTTFL
(click here for a free personal
trainer for 10 days)
– is produced by some of the worlds leading health, weight loss, and
motivational experts dedicated to delivering accurate, trusted, up-to-date
information for you. They focus on problem-solving content to help you
make decisions during complicated, stressful times. They write in plain
English, using real-life examples so you can learn from the successes of
others just like you. For additional medical and diagnostic information
they partner with the medically accredited sources. They also offer handy
online tools like a Walking Calculator that measures how many calories you
burned walking at various speeds, hiking or backpacking, and their online
Physical EQ Test that measures your stamina. There is also a BMI (Body
Mass Index) Calculator that measures body fat based on height and weight
for both genders, Recipe Finder, Self-Care Basics and more.
Christopher Guerriero
(www.ChristopherGuerriero.com)
– Best selling weight loss author, founder of the National Metabolic and
Longevity Research Center, and host of The Energy Factor television show.
Christopher has helped over five-hundred-thousand people in over 93
countries to get fit, feel great, and have loads of energy. Christopher
can bee seen on television worldwide, and he offers a wide variety of
online tools to help his readers get in shape fast at: www.MaximizeYourMetabolism.com.
Jeff Anderson (www.FatLoss411.com)
– An ex-military officer who uses a “Top Secret” formula to help his
clients burn fat. It’s really not top secret at all, but Jeff
understands how to get people into shape fast and he offers a free 5 day
audio that you can download on his site if you click on the top tab
labeled Free Report.
www.BeachBody.com – Beachbody is the creator of popular in-home
fitness and weight loss solutions. They were founded in 1998 by Product
Partners, LLC, of Los Angeles. And their product line features Slim in 6®,
Power 90®, P90X™, Yoga Booty Ballet™, Fast 10™, Slim Series™, and
Power Half Hour™, and others. Their programs combine video-based fitness
programs for easy home viewing with their own line of fitness accessories
like dumbbells and resistance bands for your weight loss work, plus
dietary guidelines, nutritional supplements and online support. They air
some of their products on television infomercials and have a huge
following.
WEIGHT LOSS TIPS
Here are some weight loss tips for your fitness toolbox in no particular
order. Mix-n-match. Read one a day. Have fun!
Tummy Toner – In addition to your weight loss workout, eat smaller
portions. Your stomach is only
about as large as your fist. So no need to stuff yourself with a large
plate full of food.
Try a Trainer – Get
advice or help from a trainer from time to time. Some online trainers are
pretty affordable, and some even offer a free 10 day trial -
click here now and see.
Posture Practice –
Practice improving your posture daily, no matter whether you are sitting
at your work desk, sitting at home in the family room or at the table, or
standing and walking.
Variety – Vary your weight loss
routine during the week. Alternate days that you do cardio work on days
when you don’t do your weight loss work.
Routine -
Also vary your routine. Research shows that a body can adapt to the
same routine over a 4- to 6-week time frame. When you vary the routine,
the body works harder, trying to adapt once again. At least increase the
intensity or amount of sets you do. But “change” something.
Warm Up – Don’t
forget to warm up with some stretches before diving into your weight loss
exercises in both cardio and strength training. You only need about 5 to 8
minutes. And target the muscle groups that you’ll be using.
What is “WARM-UP”
–A warm-up period helps your body by passing along lots of blood, full
of nutrients, to areas that are about to be exercised, resulting in the
warming up of the muscles and the lubrication of the joints. No matter
whether you are working out at home, in a fitness center or outdoors,
regardless of weather, you need to warm up before beginning all exercise
activities in order to prepare your body for your workout. So improve your
performance and reduce your risk of injury with a warm-up period.
What is
“COOL-DOWN” – The period of 5 to 10 minutes at the end of your
workout is the cool-down period. It allows time to lower your heart rate
before you dash back off to work or other activities after your workout
sessions, and reduces your risk of muscle soreness and injury that could
come from your workout. This cool-down period should include 5 minutes of
cardio exercise like stationary biking or walking, and should proceed at a
reduced pace from your previous exercise activities. At the end, you
should focus on about 5 minutes of slow, focused stretching, when your
breathing goes back to where it was before your workout.
Get a Grip – When
using weights, hold them firmly yet comfortably, not tight, raising your
blood pressure in the process.
Un-Lock – Remember
not to lock your knees or your elbows while working out. Don’t place
undo stress on them.
Turtle Moves –
Remember who won Aesop’s famous race and go slow and steady, especially
with any equipment and machines you are using. For example, avoid having
machine weights slam back into position at all times.
Focus –From Aesop to
the old Kung-Fu movie, here’s a tip: focus on the muscle group you are
working on during your workout, Grasshopper. Look at a wall if necessary,
to maintain your concentration and proceed slow and steady.
Journal – Keep a
diary, journal or some type of record of your progress. Note which
exercises you’re using for which muscle groups, the number of
repetitions and intensity. Track your diet here, too, if you’d like.
Then set goals for yourself and update them regularly.
Attention – Stand up
straight! Chest out and up. Shoulders back. Keep good posture.
Breath – At first
it’s difficult to monitor everything. But once you learn your routines,
remember to exhale when lifting. Inhale when returning back to the
beginning position.
R&R – Don’t
forget that “All work and no play…” saying. Rest and relax. Work
different muscle groups on alternate days.
NO Hiding! – Psst -
Some of the most difficult-to-shed fat is hiding under your belly button.
Even though you may have strong abs, no one will see them if the overlying
tissue is fat. Ugh! Time to hit the crunches and leg raises.
In conclusion, to get
the toned body you desire, you need a regularly scheduled combination
program of aerobic exercises, strength training, and good, healthy eating
habits. A good place to begin is with your healthcare provider for the
latest information about a well-balanced dietary and exercise plan to
begin your strategic weight loss today.
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