bookmark_borderBenefits of Hip-Hop

For me, I felt heavy then. I looked heavy for me, although I wasn’t necessarily a pin-up for weight loss in other people’s eyes. I didn’t have much energy and that of course could be blamed on my child.

Somehow my daughter’s dance school instructor convinced me that adult hip-hip was a must for me. She’s a very hyper lady and had all this energy. I saved up.

After four weeks, I started to lose weight. The workout felt gentle and relaxed. I wasn’t bored but the main thing was the weight. I’m not talking about a nip here and a tuck here. I’m talking about real amounts of fat. If it takes over two thousand calories to lose a pound of fat, then in that once a week class for an hour, I must have been well into the thousands.

Don’t get me wrong. I’m not a lie about at the best of times. I always walk. My favorite sports are swimming, basketball and walking.

But this class was amazing. After eight weeks, there went the love handles and so on and so on. Just that five month period once a week, I lost about twenty pounds that I never gained back. And that was one full ladies size.

It didn’t run in the September session but I started again in January.

After the first four weeks, I was really gaining muscle and losing fat. But now I’m three months into the same class more or less and I’ve already lost about thirty pounds. I have lost one complete ladies size so now I am closing in on the size 12 I used to be.

If they don’t run this in September, I’m hiring my own home tutor and inviting people to come. I don’t care. This is incredible.

Imagine the difference of two sizes in just two five month sessions of once a week for an hour? Ladies, this is completely unreal, sounds like a fairy tale but is totally the way I’m going to go. It doesn’t require any alteration in eating or lifestyle choices, just a gentle to intense workout for an hour.

bookmark_borderBig Fat Butt Blues

Fat butt blues don’t have to be a permanent “dragging anchor” on your life. Fashion trends, science dedicated to body contouring needs and your own desire to become more attractive have created some remarkable body image solutions, from low impact non surgical choices to full scale cosmetic surgery options.

  • Lose Butt Fat – Non Surgical Effective Choices To Know About. It took a lot of time and work to create your fat butt, so you’ll need some patience and commitment in order to bring that big fat butt into line with your body image goals. Some great industry-leading strategies to lose butt fat include some low impact non surgical options:
  • Reducing Fat Butt Build-up With Ultrasound And Radio Frequency Therapy. Who would’ve thought that digital-age energy technologies such as ultrasound and radio frequency emitters could ply the mounds of your fat butt into a new improved female body shape? Here’s how it can work for you. In both technologies, you feel virtually nothing other than a slight warming “below the skin” as your butt fat cells absorb the energy delivered by the ultrasound or RF device. Results? Just your butt fat cells absorb this targeted energy, the cell structure breaks down, the fat converts into a liquid state for easy extraction via a tiny suctioning tool. Think of these type of fat butt treatments in terms of up to several pounds of fat being “harvested” during the treatment.
  • Butt Exercise That Slims And Shapes Your Booty. Everyone knows about the diet and exercise possibilities for reducing a fat butt and developing a more attractive curvaceous female body shape. Yes… but the problem is who has the time and the discipline to pull off this sort of strategy and keep the butt fat off forever? Answer? Mostly the people who don’t have a big fat butt problem to begin with. Don’t give up. Smart and fun butt exercise and body shaping programs are coming into the market every day.

Take for example the body sculpting results delivered by the recently launched Yoga Booty Ballet. Ordinary men and women showcase this butt exercise and body shaping fitness program, reporting that they can lose 20 pounds or more and 10 to 20 inches in girth. What’s involved with Yoga Booty Ballet is a carefully blended combo of stretching, yoga, meditation, ballet moves for strength and balance and contemporary let-it-all-hang-out modern dance and butt exercise moves that will literally melt body fat. Like other “intelligent” butt exercise training programs, Yoga Booty Ballet is all about regular folks of all ages, and not about reed-thin super models or Hollywood stars.

  • Fat Butt Liposuction Surgery – The Gold Standard For Reducing Body Fat. If circumstances force your hand, and you want some body shaping results now rather than years from now, then you need to consider the most popular cosmetic procedure these days which is fat reducing liposuction. When your board certified surgeon reaches for the liposuction device, you’ll be thinking in terms of pounds of fat, perhaps up to 9 pounds in a single 1 to 2 hour treatment. And, as you know, 9 pounds of saddlebag butt fat is no small deal. Your body shape will be trimmed down dramatically. You’ll look more attractive, feel more confident.
  • Lower Body Lift – Another Cosmetic Surgery Option For Reducing Fat Butt Blues. For most people, a big fat butt is only part of the lower body fat accumulation problem. Solution? Safe, tested techniques are now available where you can combine a lower body lift with liposuction in order to dramatically reduce fat butt shape, lose thigh fat, reduce sagging loose skin, and re-shape a fat tummy. Think of this sort of 1-2 combo surgery as the Holy Grail of body shaping, where you can instantly create major improvements to your body image.

bookmark_borderStretch for Health

Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public’s attention.

I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.

AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.

Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.

Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat.
Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can’t be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.

The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched.
If you can beat this contraction you’ll be well on the way to a greater Range of Motion.

Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible. Try to stretch every day if possible, remember to:

  • Work one target muscle at a time.
  • Contract the muscle that is opposite the targeted muscle, which will relax in preparation of its stretch.
  • Stretch it gently and quickly.
  • Release it before it realizes that it has been stretched and goes into its protective contraction.
  • Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.
  • Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.

bookmark_borderAbout Anaerobic Exercise

Well, how’s this for answer: any kind. That’s right, anything that is high intensity over a short period of time will do. You could do some weight training or maybe sprinting while you take your daily jog or swim laps. Don’t let the idea of weight training scare you. You don’t need to go to the gym or buy expensive equipment if you want to try weight training. You can do a complete weight training circuit with only a couple of dumbbells right in your own home.

Circuits are especially effective to burning fat because they combine aspects of both strength and endurance training into one, highly targeted, set of exercises. This type of training is highly effective in making your muscles stronger and more fit, meaning you’ll be less susceptible to injury over the long run. Circuit training is generally not used when trying to build muscle mass, but remember you’re not necessarily trying to build a ton of muscle, just lose fat.

Always remember to give yourself a day of rest in between whatever anaerobic exercises you decide to do. It’s very important that you give your muscles time to rest, not doing so can result in injury. Also be sure that you sufficiently stretch before any kind of exercise. For some reason this is something that many people neglect, even though anyone who’s ever been in a PE class knows how important this is for avoiding injuries.

bookmark_borderGet Booty In Shape Before Summer

  • Squats – The king of all leg exercises, this exercise will really firm up that back region, if done properly. Standing tall, with your feet shoulder width apart, bend at the knees and thrust your hips backwards like you’re going to sit in a chair. Make sure your knees don’t go out past your toes when you squat, keep your weight on your heels and stay flat footed, and go deep enough on your squats so the top of your thigh is parallel to the ground. Supposedly, this is a Jennifer Lopez favorite.
  • Lunges – Another great exercise for the butt. If you were to just do lunges, you would make all your friends jealous of how firm your “butt” has become. Remember to step a good length, keep the foot flat, don’t let the knees go past the toes, keep your back tight, and explode back to the standing position.
  • Stiff Legged Deadlifts – You will feel this all through the posterior region, but it will be well worth it. This exercise will require you to hold weights in front of you. Keeping your back tight, push your hips backward, like you are trying to shut a car door, and bend at the waist. Go until your hamstrings won’t allow you to and then return to the starting position by bringing your hips in.

With these exercises, you want to do 12 to 15 repetitions, for 3 sets. Find a weight that is challenging, not easy.

Now, to really get the butt looking great, you need to make sure there isn’t a lot of body-fat around the area. To do this, you have to watch your diet. Don’t eat a lot of processed foods. Find carbohydrate sources that are from whole fruits and vegetables, whole wheat pasta, and whole wheat breads. Make sure you eat plenty of protein from sources like lean meat, chicken, turkey, and fish. Finally, reduce the fat intake by avoiding saturated and trans fats.

You will also need to do cardiovascular exercise so that you can burn away excess body-fat. Find a piece of equipment that will get your heartrate going for 25-35 minutes. You want to be able to speak sentences and not gasp for breath as you are training. Riding the bike, walking, elliptical machines are a great way to get your cardio work in and we’ll help burn away that body-fat.

bookmark_borderAdvantage Of Cheap Exercise Ideas

It’s funny when I think about it, but I’m not really gung-ho about the “almighty gym pass membership” spiel. I don’t want to attend a fitness center four or five days a week. I would much rather find some cheap exercise equipment and go from there. Believe it or not this is an option. The thing I dislike about the local gym is all the sharing. I don’t have time to drive to a location, find a parking space, go workout, and then drive back home. Not to mention someone may be using the equipment you had planned to. Instead of doing all that work, I can simply step down into my basement or out into my garage for a cheap exercise routine.

When I say cheap, I mean I purchased the used equipment just once and now I have it for life. This route is incomparable to the gym membership deal. I don’t end up signing a lame contract or forking out monthly payments [http://healthcare-resource-guide.com/health/healthcare/important-guide-to-finding-affordable-health-insurance.html]. Get this; I own a used weight bench, a jump rope, two 35 pound dumbbells, two 40 pound dumbbells, and 300 pounds of plate weights with a bench press barbell. This is it. I accomplish so much with this cheap exercise equipment. I got it all for under 300 bucks. Plus it’s all good quality. Furthermore, I use the stair wells in my home for leg and cardio routines. If you have a staircase, then you’ve got a cheap exercise routine waiting to happen.

So much hard-earned money is wasted on over-priced equipment and gym memberships. You can avoid so much of this if you just think about it. Jumping jacks, push-ups, crunches, dips, running and more can all be accomplished for free. No one ever said you have to be rich to get in shape. Just resourceful. Take advantage of your cheap exercise ideas.

bookmark_borderInterval Training

Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.

Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.

Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 – 60 minutes, so don’t make all of your workouts quickies, save those for when you’re in a rush.
Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can’t seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner.

There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.

Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You’ll be glad you did.

bookmark_borderInfo of Shoulder Workouts

The Arnold dumbbell press – sit and hold a dumbbell in each hand in front of you at shoulder level, elbows bent and with your palms towards you. Raise the dumbbells above your head, twisting them as you lift so that your palms face outward at the straight arm position. Lower the dumbbells again to the original position. Repeat.

The front raise – you stand with a dumbbell in each hand, with your palms toward you. Lift one hand straight forward in an arc until it is above shoulder height. Lower the dumbbell, and at the same time raise the other hand (both hands are moving at once). The key point here is smooth movement with no swinging of the arms.

The lateral raise, or shoulder fly – you stand with dumbbells in each hand, arms at your sides. Palms are inwards. Raise the dumbbells upwards and outwards to head height, hold, then lower your arms back to the original position. Again, avoid swinging your arms. The bent-over raise, or inverted fly is a seated variation in which you sit facing downwards (torso bent) and raise the dumbbells so that your arms are parallel to the ground, then move them down again.

The shoulder shrug – you stand with barbells in each hand. With your arms straight and at your sides, raise the shoulders as high as you can go, then lower them again. This exercises the trapezius muscle.

The upright row – this can be done with dumbbells or a barbell, and also develops the trapezius. (Don’t do this if you have shoulder problems or pain.) Hold a barbell overhand with a shoulder-wide grip or narrower. Pull the bar up to the neck, leading with your elbows, then lower again. Repeat. For the dumbbell version, hold the dumbbells with your hands facing inwards, then pull the dumbbells up simultaneously to shoulder height. Repeat. At the gym, you can also use a cable machine.

bookmark_borderYoga for Men

A man’s greater level of physical strength is accepted by most committed yoga practices. This is why several of the poses recommended for men require additional muscle strength and endurance. Numerous male yoga practitioners have discovered that a mixture of yoga and weight training can equip them with the required levels of energy and positive thinking. In many cases, the balance between mind and body is broken by various harmful exterior factors such as stress, pressure, social problems and so on. The tight link between body and soul can be regularly seen in such cases: if the spirit is defeated, the body will often get ill and debilitated.

This is why the more physical aspects of yoga are greatly recommended for men. Society imposes certain standards – and keeping fit and looking good are just two of them. In order to possess self-confidence and respect for your own self you need to take care of your body correctly. Some of the yoga poses you will read about further on in this article are fabulous for keeping the body in perfect physical condition, particularly when a balanced and healthy diet is adhered to. Needless to say physical yoga training greatly reduces the likelihood of several illnesses such as lowered blood pressure, heart attacks and osteoporosis.

Yoga also favors meditation and relaxation as some of its most effective shields against stress. Half an hour of stretching your muscles and deep breathing can take any yoga practitioner into a condition of serenity and relaxation that gives both mind and body the opportunity to renew their vitality. Particular yoga poses such as the head stand are superb for assisting circulation and allowing the heart rate to drop. This type of position also “forces” you to breathe deeply, thereby improving brain oxygenation. Another comparable pose would be the shoulder stand, which enhances the positive effects of breathing by improving the lung’s capacity to process oxygen. Both these poses are beneficial to the spine as well, as they allow it to stretch and relax at the exact same time. The plough pose may also be tried in order to strengthen the abdominal and lower back muscles. Savasana, also known as the corpse pose, is excellent for relaxing the body between asanas.

The above-mentioned poses have to be accompanied by some specific breathing techniques. The Anuloma Viloma technique balances the prana levels in the organism and is recommended for use while doing physical exercises. The Ujjayi breathing method clears the nasal passages and throat of phlegm and allows for a superior air circulation. This technique also works well for improving the responses of the nervous system.

bookmark_borderBenefits of Stability Ball Training

  • The stability ball develops the deep segmental muscles that stabilize the spine. Many trainers and coaches use exercises like deadlifts and good mornings to strengthen the back. While these exercises are effective for strengthening the hips and spinal erectors (low back muscles), they don’t develop the deep spinal stabilizers: the multifidus, rotatores, interspinales, etc. By exercising on the ball, you engage these segmental muscles. And developing them not only helps prevent injury, it also improves your posture and efficiency in movement.
  • The stability balls ability to roll in all directions makes it a great training stimulus for working in all three planes of motion (front-to-back, side-to-side, and rotational).
  • The unstable quality of the ball develops the neutralizers (muscles which counteract the actions of other muscles) and stabilizers (muscles that surround the joint and hold it relatively still) involved in the movement. For example, when you do a push up with your hands on the ball and your feet on the ground (as illustrated in the photo), the stabilization required recruits and develops the neutralizers and stabilizers of the shoulder girdle/joint. As a result, you become stronger in exercises that work the same muscles but don’t require stabilization. In this example, you’d be stronger in chest exercises performed on a bench, such as the bench press.