culpt sexier limbs in one blow.
Breathing out as you lift those dumbbells may make you firmer, according to new research from the University of Montana in Missoula. Exercisers in the study who exhaled on the effort rather than inhaling or breathing normally lifted significantly more weight during triceps extensions, hamstring curls, and chest flyes. Contracting your ab muscles as you exhale can shore up your core to help you hoist extra weight in a standing position, according to study coauthor Sheng Li, PhD.
Get more go with a cup of joe.
You've heard that coffee can kick-start your workout, but how much does it take to net the effect? According to recent studies from the Australian Institute of Sport, even small amounts of caffeine -- 1.4 milligrams per pound of body weight, or about two cups of coffee a day for the average 140-pound woman -- can help boost speed during cardio, like cycling and swimming. For the best pick-me-up, take your daily dose shortly before you hit the gym or when you start to flag.
Switch up your workouts for max results.
Attention, runners and fans of other high-impact cardio classes: Build in 30 minutes of full-body strength training followed by 20 to 30 minutes of walking or low-impact cardio twice a week to ease up on your muscles and joints, recommends FITNESS advisory board member Marty Jaramillo, sports physical therapist and founder of ICE Sports Therapy in New York City. (Female soccer players who added stretching, strength training, and other exercises to their training had fewer injuries than those who did not, a study in the British Medical Journal found.) "Make your effort the exact opposite of the previous day's," Jaramillo says. "If you go hard on your run, go easy on the strength training and vice versa."
Tighten your abs with balancing tricks.
Exercising on wobbly surfaces forces you to engage your core more, flattening your belly. Do your biceps curls standing on one leg on a Bosu ball or this pike move with a stability ball: Start on the floor in full push-up position with shins on top of ball. Contract your abs and lift your hips to slowly roll the ball forward, keeping your legs straight (end with ankles on ball), to form an inverted V; roll back to start. Do two sets of 20 reps.
Squeeze more sculpting out of each rep.
Rather than do three fast sets of one strength-training move, do one set of 10 controlled reps in 60 seconds, says Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts. "Not only do you save the time you would have used to rest between sets," he says, "but because you're no longer relying on momentum, you're also guaranteed to work the targeted muscles more and maintain good form."
Next: 6 Tips to Get More Motivated
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These are all great tips for getting, "fitter, firmer, faster." I like that you included high intensity interval training, but I'm surprised that you forgot to mention weight lifting. Weight lifting is awesome for burning fat, because it boosts the metabolism so that you burn more calories every minute of the day. There's a really helpful article, found here: [url=http://creationbasedhealth.com/2014/02/best-gym-plan-lose-weight-fast.html]Best Gym Plan to Lose Weight Fast[/url].
2/17/2014 02:15:13 PM Report Abuse
I'll try this if its really works :) thank you for this :) and I have a site that I've discovered that can help you also on how to lose belly fat click here for more info: http://fastestwaytolosebellyfat.net/
11/6/2013 09:34:26 AM Report Abuse
Hey, you can also lose weight easily and keep it off permanently here without workouts at http://www.SuccessFatLoss.com
9/10/2013 02:04:00 AM Report Abuse
I try to keep "active" outside the gym, so that my 1-2 hours of workouts aren't the only exercise I get. The main thing is the yoga belly. In pilates, they teach you how to hold your abs to keep them engaged and work them in any pose. I try to do this all day to increase ballence and core strength while keeping my abs engaged. It sucks, but my six pack doesn't lie. It works.
3/27/2013 01:05:20 PM Report Abuse
That's over the top on my situation!! I'm handicapped (can't run, can't do jumping jacks, but can hobble!), and yes, since I was lying around, I gained weight, and am now trying to burn it. I can only go 2.2speed with an 8incline on a treadmill. HELP, what should I do??Denise Austin is a pioneer in the fitness industry who has sold more than 24 million exercise videos and DVDs, authored 12 books on fitness, and starred in the longest running fitness show in the history of television. Denise's trademark zest for life, positive outlook, and can-do attitude have endeared her to millions of fans across the country — and around the world — and earned her the reputation as "America's favorite fitness expert." A top-selling author and highly sought-after speaker and TV personality, Denise has a unique ability to make people feel that she's right there with them, cheering them on, inspiring the millions who watch her on television, read her books, or follow her videos and DVDs.
A native of San Pedro, Calif., Denise started gymnastics at the age of 12 and earned an athletic scholarship to attend the University of Arizona. In 1979, she graduated from California State University at Long Beach with a Bachelor of Arts degree in Physical Education with an emphasis on exercise physiology. She began her career teaching aerobic exercise classes in the Los Angeles area and went on to cohost The Jack LaLanne Show in 1981. (Denise considers the late Jack LaLanne one of her role models and remained great friends with the fitness icon until his death in 2011.) In 1982, she earned her own television program on KABC in Los Angeles and released her first two workout videos, Rock Aerobics and Rock Hard Abs. From 1984 to 1988, she was the fitness expert on NBC's Today Show.
A True Fitness Legend
During more than 30 years promoting health and fitness, Denise has created 100 workout videos or DVDs. Her enormous number of sales led to her 2003 induction into the Video Hall of Fame. Her latest workout DVDs include 2012's Shrink Your Belly Fat, Fit in a Flash, and Shrink Your 5 Fat Zones (Lionsgate), and her newest book, Side Effect Skinny: Denise Austin’s Fat-Blasting Diet, was released in December 2012 (Bird Street Books). On television, Denise has created a loyal audience with her two major television shows: Getting Fit, which ran for 10 years on ESPN and continued on under the new name Denise Austin's Daily Workout when it moved to the Lifetime Television Network. Denise appeared in Daily Workout and a second show, Fit & Lite, for 14 years on Lifetime.
In addition to her role as a popular spokeswoman for such major brands as Idaho Potatoes, Nature Made, and Skechers, Denise has championed the benefits of heart health and good nutrition throughout her career. A 2008 recipient of the American Heart Association and Woman’s Day magazine’s Red Dress Award, she has served two terms on the President's Council on Physical Fitness and Sports, and helped launch the U.S. Department of Agriculture’s food pyramid guidance system. In 2012, she launched her exercise equipment line Forever Fit, a collection of 33 fitness products made exclusively for Rite Aid and sold at 4,600 Rite Aid stores nationwide.
Denise has been married for 29 years to Jeff Austin, a sports attorney and brother of tennis champ Tracy Austin. They have two daughters, Kelly and Katie.Few have affected the rhythm of the fitness industry as strongly as international fitness consultant and personal trainer, Kacy Duke. Named the city’s top workout guru by Allure magazine and the best trainer in New York by New York Magazine, her shining spirit and dedication inspires devoted followers the world over to empower themselves for positive change. Kacy has developed some of the most innovative fitness programs for health clubs and corporations in North America, Japan and throughout Europe. She is a co-founder and currently a consultant for Equinox Fitness Clubs.
Through a variety of programs that combine physical as well as mental stimulation, Kacy's ideas have dictated the ever-changing dynamics of the fitness industry, attracting all types of people from celebrities and politicians to housewives and high-ranking business executives. This “ultra hip fitness maven” has been named to The New York Times "Exercise Video's New Hot Bodies" list. No matter what you call her, Kacy's magnetic personality, explosive style and respected commentary on fitness, healthy eating, video review and fashion continue to propel her to the forefront of the current fitness trend.
For Kacy, fitness training means achieving fitness and balance on three levels: the emotional (The Mindset), the spiritual (The Motivation), and the physical (The Movement).
She helps her clients reach their full potential by training them to understand that without respect for your body, without the ability to Show It Love, any exercise and diet program is doomed to fail. Once you have built a strong foundation of loving and respecting your body, you will be able to gain the confidence needed to achieve the lean, gorgeous lines you never thought possible. Honor your body and it will give back to you tenfold. That is Kacy Duke Fitness! started weight training in grade 9 on the old rusty Universal multi-station gym at my high school. By grade 10 I received a 3 month membership to the local gym where I learned a bit about the iron game from the local body builders (I finally understood why they always spoke about training with their fake Austrian accents). I continued to exercise regularly through the rest of my high school years.
I then went off to University to study Business, I was to become a marketing & advertising executive however I strangely found myself spending all of my spare time showing my roommates and friends around the weightroom and developing training programs for them. Through these unofficial training sessions I realized how much I enjoyed teaching and I got a glimpse of the power I had to really impact people’s lives.
At the end of my first year of University I switched to the kinesiology program and for the next four years I lived and breathed human kinetics.
I graduated in 2000 and have spent the last decade changing people’s lives as a personal trainer and through some of the many super cool projects I have been involved in.
Education & Credentials
B.A. Kinesiology (University of Victoria), 2000radiance7 218x300 Fitness Biography
BCRPA Certified Personal Trainer
BCRPA Supervisor of Fitness Leaders (SFL) (Weight training)
BCRPA Trainer of Fitness Leaders (TFL) (In progress)
CPR, First Aid
BCRPA (British Columbia Parks & Recreation Association)
Can-Fit-Pro (Canadian Fitness Professionals)
NSCA (National Strength & Conditioning Association) (past)
BCAK (British Columbia Association of Kinesiologists (past)
In the field
17 years experience as a Personal Trainer (including venues such as a private studio, university fitness center, in-home, golf course country club, women-only fitness center, really big muscle guy gym, community center, Private business club, and corporate wellness center)
Creator and developer of FitStart for Teens. An award-winning (Kol Hakavod 2014) fitness mentorship program with a unique curriculum developed especially for inactive youth who do not participate in sports or dance.
Group Fitness instructor: Bootcamp, Indoor cycling (sorry, no choreography)
2 years Fitness Director at a community center.
1 year Personal Training Supervisor and Fitness Centre Manager at a vibrant community centre.
Freelance health and fitness writer published in over 10 print and online publications across North America (Alive Magazine, Impact Magazine, Athletic Business Magazine, Journal on Active Aging, Canadian Fitness Business, Canadian Health and Fitness Magazine)
31/2 years as Manager of Operations at a high-end private training studio
3 years as Director of Member Services with the International Council on Active Aging (ICAA)
2 years retail and commercial fitness equipment sales
20 years challenging my body and my mind everyday in and out of the gym. I know every exercise I teach because I have done each one hundreds of times. I know how it feels during, after, and 2 days later.
Extra courses and workshops taken over the years
Cybex Research Institute-YMCA/JCC Coach Training (June 2013)
MELT Method Hand and Foot Instructor Training (June 2013)
FitStart for teens, trainers workshop (Feb 2013)