10 Exercises That Build Muscle Without Bulk (Part 1)

10 Exercises That Build Muscle Without Bulk

 

Toning Exercises

By Amy O'Connor
Eager to achieve long, lean, sculpted muscles, but you're really not the type to spend hours pumping iron or pushing a metal weight machine at the gym? We hear you! Even though the fear of "bulking up" with weight training is not based in reality, especially for women over 40,building muscle is a must, both for strong bones and to boost metabolism. Here are our picks for the most effective "bulk-free" ways to get longer, leaner and stronger from head to toe.

 

Monkey Push

Strengthens: Arms and shoulders, abdominals and the back...

Get into the "up" part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that's 1 rep. Do 10–12 reps.

One-Leg Rear Delt Raise

Strengthens: Core, shoulders, biceps, triceps, back, hamstrings and glutes...

Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it's in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.


 

Opposite Arm & Leg Lift

Strengthens: Upper body, lower body, biceps, triceps, shoulders, upper and lower back and glutes...

Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.

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Walk Off 10 Pounds in 3 Weeks (Part 3)

Walk Off 10 Pounds in 3 Weeks

 

Speed-Burst Intervals

Warm up by walking at a moderate pace on a mostly flat course for 10 minutes. Next, begin your intervals: Walk as fast as you possibly can for 1 minute (get breathless!), then walk at a moderate pace for 1 minute; repeat the sequence for a total of 10 times. Cool down with 5 minutes of easy walking.

 

Long-Hill Intervals

To warm up, walk briskly on a mostly flat surface for 10 minutes. Begin walking up a moderately steep hill (the longer the hill, the better). Walk up at a hard pace—it should feel challenging and slightly uncomfortable: You shouldn’t be able to speak a full sentence (but don’t push so intensely that you’re breathless).

When you reach the top, immediately walk back down the hill; as soon as you get to the bottom of the hill, walk back up it. Repeat for a total of 25 minutes, then walk at an easy pace for 5 minutes to cool down.

 

Battle the Bulge

By Su Reid-St. John
From Health Magazine

Here’s how it works: You eat about 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner, and one 100-calorie snack.

Combine this diet with our walking plan, and you’ll ditch up to 10 pounds in 21 days.

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Walk Off 10 Pounds in 3 Weeks (Part 2)

Walk Off 10 Pounds in 3 Weeks

 

Triceps Dip

Sit on the edge of the bench, with your hands by your sides and lightly gripping the edge of the bench; your knees should be slightly bent with feet on the ground in front of you. Keeping your elbows close to your body, bend them to lower your butt toward the ground, then straighten them to lift yourself back up.

 

Lateral Walking Lunge

Stand with your left side facing a set of stairs. Take a big sideways step up 2–3 stairs with your left foot and bend left knee to come into a side lunge; keep your knee behind your toes. Straighten your left knee, and bring your right foot up beside your left foot before stepping your left foot up again to begin another lunge. Continue for 30 seconds, walk back down, then repeat on the right side.

 

Plank Pair

Get into plank position with your hands on a low fence or park bench. Engage your core and lift your hips so your body forms a straight, diagonal line from head to toe. Hold for 10 seconds, then shift your weight to your right hand and rotate your body to face toward the left, stacking your feet and extending your left arm out so your body forms a slanted T shape in side-plank position.

Hold for 10 seconds, then return to plank position and repeat on the opposite side. Come back into plank position again, hold for 10 seconds, then come back to standing.

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Walk Off 10 Pounds in 3 Weeks (Part 1)

Walk Off 10 Pounds in 3 Weeks

By Su Reid-St. John
We tapped top Los Angeles based trainer and star of more than 40 fitness DVDs, Keli Roberts, to create the ultimate ditch-the-flab walking routine that gives big results in little time. "It’s the most effective way to train because it targets your whole body," Roberts says. "To get the most out of the plan walk tall with your shoulders down and back, and keep some tightness in your core."

Extra Success

Give your healthy-body makeover an extra boost by pairing our walking plan with a 1,300-calories-per-day diet. Allot 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner, plus have one 100-calorie snack. You’ll dump up to 10 pounds in 21 days.

 

Strength Cardio Circuit

Warm up by walking 10 minutes at a challenging but comfortable pace, building to fast walking for the last minute. As your body begins to loosen, do a few shoulder circles, arm circles, and side-to-side upper-body twists as you walk. Next, go through the circuit 3 times.

Do each move for 60 seconds, then walk fast for 1 minute before beginning the next move. Afterwards, cool down with 5 minutes of easy walking.

 

Push and Jump

Stand facing a park bench. Squat and put your hands on the bench, then jump your feet back to come into plank position (the "up" part of a push-up) with your body in a straight line from head to feet. Bend your elbows to lower your chest toward the bench; come back up. Hop your feet forward with knees bent to come into a squat, then push through your feet to jump up as high as you can, arms raised. Return to the starting position.

 

Step-Up

Stand in front of a park or picnic bench. Step your left foot up onto the bench. Pressing your left foot into the bench, lift yourself to standing on your left foot. Slowly lower back down, then repeat on other side.


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The Beach Body Workout (Part 3)

The Beach Body Workout

 

No. 7 V-up

Lie on your back with arms extended overhead, feet flexed, and heels resting on a wall (or calves on a bench); your legs should be at a 45-degree angle to the ground. Tuck your chin toward your chest, engage your abs, and bring your arms forward as you begin to curl up; try to touch your toes. Slowly uncurl to return to starting position. Do 12 reps.

 

No. 8 Triceps Dip

Sit on the edge of a bench or chair with your legs extended. Grip the edge with each hand so your fingers face your body. Move your butt forward and off the bench, allowing your knees to bend slightly. Bend your elbows to lower your butt toward the ground, then straighten them to come back up. Do 12 reps.

 

No. 9 Cobra Hold

Lie facedown on the ground with legs extended, arms by your sides, and palms facing up. Keeping your gaze forward and without using your hands or tightening any part of your lower body, slowly raise your chest and shoulders; rotate your thumbs up to bring your shoulder blades closer together. Hold for 60 seconds or as long as you can.

No. 10 Plank

Lie face down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart.

Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.

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The Beach Body Workout (Part 2)

The Beach Body Workout

 

No. 4 Shadowbox

Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side.

Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 1 minute.

 

No. 5 Push-Up

Get into push-up position on the ground with feet together and arms slightly more than shoulder-width apart. Support yourself on your toes and hands, pressing your palms down; don’t lock your elbows. Your body should form a straight line from heels to head.

Bend your elbows to lower your chest toward the ground; stop when they reach 90 degrees. Push back up to starting position, then immediately begin your next rep. Do 12 reps.

 

No. 6 Squat

Stand with feet shoulder-width apart, toes facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels.

When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.

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The Beach Body Workout (Part 1)

The Beach Body Workout

 

You can do it

Wouldn’t it be terrific to peel off your beach cover-up this summer and feel slimmer, stronger, and more confident than ever? We’ve got just the person to whip you into that kind of amazing shape: personal trainer—and former top boxer!—Cara Castronuova, who’s just finishing up her first season shaping bodies and minds on NBC’s hit show The Biggest Loser.

The key to getting a rocking body may come as a surprise, Castronuova says: "Above all, the secret is believing you have what it takes to be the best you can be." Once you believe you’re capable of anything, she adds, you’re on your way.

 

Here's the plan

Do these strength circuits—designed exclusively for Health readers by Castronuova—three times a week, every other day. "Keep the tempo up, and allow yourself minimal rest," she says. "Really challenge yourself!" In addition, do 30 to 60 minutes of moderate to intense cardio three times a week.

As the weeks progress, your intensity should increase: "Embrace that it will be slightly uncomfortable, then let that push you to work harder and take yourself to new levels."

To warm up, walk briskly, jog, or do a cardio machine for 5 minutes. Then, go through each circuit 3 times, resting for 30 seconds after each exercise.

 

No.1 Squat Jump

Stand with feet shoulder-width apart. Squat down, keeping knees behind toes, and put your hands on the ground. Kick your feet back to come into push-up position with arms straight, then bend elbows to lower your chest toward the ground.

Straighten your arms as you jump forward again into squat position, then push off your feet and leap as high as you can with arms reaching toward the sky. Land softly with knees slightly bent. Repeat sequence for 1 minute.

 

No. 2 Mountain climber

Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent.

Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute.

 

No. 3 Toe-touch kick

Stand with feet shoulder-width apart and hands reaching overhead; intertwine your fingers. Do a high forward kick with your right leg, bringing your hands down to meet your toes. Repeat with the left leg. Continue alternating for 1 minute.

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Blast Fat With Plyometrics (Part 3)

Make your body a jiggle-free zone with these fun, fat-blasting moves.

Blast Fat With Plyometrics

 

Hopscotches

Squat with your feet on either side of a low bench or broad step, keeping knees behind toes. Push into the balls of your feet and jump onto the step, landing on your left foot with left knee slightly bent.

Jump back down to starting position, then jump back up, landing on your right foot. Repeat, alternating sides.

 

 

Skaters

Stand with feet shoulder-width apart and knees slightly bent. Hinge forward at the waist as you raise your left foot. Push off your right foot and explode toward the left, landing on your left foot with knees slightly bent; touch right toes to the ground behind your left foot.

Push off your left foot and explode back toward the right, landing on your right foot with left toes touching behind it. Repeat, alternating sides.

 

Plank Jacks

Lie face down on the ground with your legs straight, feet together, and forearms on the ground or a low bench with hands clasped; your shoulders should be directly above your elbows.

Tighten your abs, then tuck your toes and raise up on them to come into plank position. Jump your feet out wide, then jump them back together and repeat.

http://www.health.com/health/gallery

 

Blast Fat With Plyometrics (Part 2)

Make your body a jiggle-free zone with these fun, fat-blasting moves.

Blast Fat With Plyometrics

Straddle Jumps

Stand with feet on either side of a low step or bench. Push hips back while bending knees to squat down, then explode off the ground, landing in a squat with both feet on the step and knees slightly bent. Step back down to starting position and repeat.

 Lunge Jumps

  

Stand with feet hip-width apart. Step your left foot forward and lower into a lunge, keeping your left knee over your left ankle. Explode up off the ground, switching the position of your feet in midair then landing back in lunge position with your right foot forward. Repeat, alternating sides.

 Hop Overs

 

Crouch on one side of a low bench; place your hands on either side of the bench. Hop both feet over the top to the other side, landing in a crouch. Repeat, alternating sides.

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Blast Fat With Plyometrics (Part1)

Make your body a jiggle-free zone with these fun, fat-blasting moves.

Blast Fat With Plyometrics

 

Does your workout make you jump for joy...

Well, get ready to get lean by catching some air! Called plyometrics, this hot breed of cardio is an addictive way to incinerate fat fast. "Plyometrics burns the maximum amount of calories in the shortest amount of time while toning the body from head to toe," reveals trainer Roya Siroospour, creator of Explosive 30, a new Crunch/Miami plyometrics class.

We tapped Siroospour to create this energizing plyometrics circuit just for Health: It blasts an extremely impressive 350 calories in less than 30 minutes.

  Here's how it works

 Do the workout four times a week, and you’ll trim up to 2 inches off your belly and 3 inches off your hips in three to four weeks. Do each move for 30 seconds, rest for 30 seconds, then go to the next. Once you finish the cycle, rest for two minutes, then repeat twice more.

Best of all, you don’t need any equipment—just something you can jump on, like a low bench or step.

  

       Squat Jumps

 Stand in front of a step or bench with feet hip-width apart. Bend your knees and push your hips back to come into a squat—don’t let knees go past toes.

Push into the balls of your feet, and jump up onto the step, landing with both feet together in squat position. Step back down to starting position and repeat.

  

      Sumo Jumps

   Stand with feet shoulder-width apart and hands clasped. Bend your knees and push your hips back to lower into a squat, keeping knees behind toes.

Explode up off the ground, jumping as high as you can while raising your arms overhead. Land back in squat position and repeat.

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Ideal Body Fat Percentage

If you are looking for a slim and toned body, there is no absolute perfect body fat percentage. The ideal percentage of body fat varies markedly between individuals and depends on various factors including body type age, genetics, activity levels and eating habits.

The ideal weight and fat-lean ratio varies considerably, but the minimum body fat percentage considered safe for maintenance of good health is 5 – 9% for males and 13 – 15% for females, although there’s no hard and fast “rule” on what is too low for an individual.

The table below shows the minimum body fat percentages for both genders by age. As you can see the table suggests that body fat increases with age and although this tends to be the case, it is mostly due to decreased activity levels.

Age	≤ 30	30 – 50	50+
Female	13 – 18%	15 – 23%	16 – 25%
Male	6 – 14%	11 – 17%	12 – 19%

http://www.superskinnyme.com/ideal-body-fat-percentage.html

6 Weight Loss Tips From 2 Fitness Experts

  

1. Crank Up the Incline

Run For The Hills.

Jillian Michaels says, the next time you're doing your treadmill workout try boosting the incline. You'll change the muscles you're training; you'll up your calorie burn by increasing the intensity; and you'll add some variety to your cardio so you don't get bored.

2. Hold That Position

Just because your heart isn't pounding doesn't mean you're not working out.

Core workouts focus on improving strength and stability of the torso. Holding a yoga or Pilates pose offers as much of a challenge as a sweat-drenched workout, says Bob Harper. Start by holding a pose for 5 to 10 breaths, then gradually work up to holding it for one minute. These workouts offer benefits such as improved posture and strengthening the lower back as well as your abdominals.

3. Ditch the Soda

Quench your thirst with better bubbles.

When it comes to choosing a beverage, don't drink soda, says Jillian. Whether it's sugared soda or diet soda, it's terrible for your body. It'll put weight on you, dehydrate you, and deplete the minerals from your system. Make a smarter choice. Sparkling water, unsweetened iced teas, green tea and white tea have been shown to burn more fat and up to 78 more calories per day.

4. Throw Your Weight Around

Discard the equipment for all over results.

Jillian Michaels says that a great way to improve your balance and coordination is to work with your own body weight. Oftentimes when you go to the gym and you work on machines, it artificially isolates a muscle, which isn't natural. But when you do things like squats, lunges,push-ups, crunches, pull-ups,-the variety of exercises is almost endless-you're forcing your upper and lower body to synergize and work together. This gives you more balance, more stability, more coordination and better overall performance.

5. Torch Calories with Weights

Strength train for maximum calorie burn.

When you're working out, it's important to incorporate weight training into your routine says Bob. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover. 

6. Eat These for Stress Relief

Swap junk food for healthy comfort foods.

Bob Harper says it's easy to make poor food choices when we're stressed--but here's the skinny on some real stress-reducing comfort food. Walnuts help replace stress-depleted B vitamins and it's a great source of omega 3s. Also try eating asparagus, a natural mood lightener. Dip them in fat-free yogurt for a touch more calcium. And when chocolate and only chocolate will do, go for the dark option. Dark Chocolate contains antioxidants with the strength to fight not only cancer but also heart disease.

http://www.prevention.com/weight-loss