28-Day Challenge (Day 19) "How to Run Faster & Stronger"

How to Run Faster & Stronger

 

Beginner Runners

If you’re still relatively new to running, practice a little patience. Before you run fast, you should be able to run far. It’s important that you give yourself time to strengthen your leg muscles and connective tissue, which will prepare your body to handle the intensity of more advanced training later. The main goal as a runner is to run regularly and to run injury free. Push too hard, too early and you risk being sidelined by injury. Being out of the game so early on in your running career comes with the super high risk that you’ll ditch running altogether. So, go slow, push a little, progress, get better, get stronger. Remember, the goal is to get there.

Try to get there fast, and you’ll probably take longer than had you paced yourself and practiced patience.
Just because you’re not ready to speed up with advanced training techniques, doesn’t mean you can’t enter races. In fact, entering races, such as a 5K, is a great way to gain experience without any pressure.  Not only do you learn about organized and competitive running, you also gain an understanding of your race pace and get to join in the fun and spirit of running.

There are a few tips that can help runners of all levels run faster without stressing the body – in fact quite the opposite.

RUN FASTER: TIPS FOR EVERYONE

1. Focus On Form

Taking the time to learn how to run with proper form is an investment you won’t regret. Running with good form not only cuts the risk of injury, but also pays off when it comes to speed. Running efficiently and economically means you have more energy to run faster. An easy way to correct a multitude of running form no-no’s is to “run tall” and to run relaxed. This will instantly vanquish a whole host of common running issues.

2. Lose Weight

Again, super simple. The less you weigh (at least to a point), the less you have to carry, the faster you can run. That applies to any weight – whether it be the spare tire you’re carrying or heavy running gear. If you’re looking to lose weight, this is extra incentive! So a weight loss of 10lbs can save 20 seconds per mile. For a 5K that adds up to finishing 1 minute faster, for a marathon almost 9 minutes quicker.

3. Rest & Recover

Running everyday won’t make you faster. Resting is as important as running, since it’s during your rest days that your body is able to repair and rebuild muscle and strengthen tendons and ligaments. So, skipping out on rest days that are vital for recovery and injury prevention means you’re unlikely to see the gains in speed you’re looking for. Take home message? Make sure you take at least a day of from running.


(Weight Loss Tip Of The Day)

High Intensity Interval Training:

Increases your aerobic (VO2 Max) or maximum volume of oxygen dramatically. It helps you maintain lean muscle mass and boosts your metabolism; both during and after exercising and assists you in burning more fat. Comprehensive studies have shown that 20 minutes of highly intense exercise burns significantly more fat calories than 45 minutes of the same exercise performed at a low intensity.

Tomorrow: Weight Training,  The Fat Burner

http://www.superskinnyme.com/how-to-run-faster.html 

28-Day Challenge (Day 18) Banish Fat For Good With An Alternative To Crunches

The Ultimate Weight Training And Cardio Plan For Rock-Hard Abs

  

Yes, you have abs -- they just need to be uncovered. And the most effective way to torch fat above your belt is by building more total body muscle, which in turn will stoke your metabolism.

The compound exercises in this plan -- squats and dead lifts -- not only stimulate strength gains but also train your trunk muscles harder than many traditional core exercises do, according to researchers at Appalachian State University. As a result, you'll build a leaner, stronger midsection, all without doing a single ab exercise. Not ready to give up your crunches? Set a timer for 5 minutes after you've completed all the exercises in this plan, and then finish your workout with your favourite ab moves.

Your 6-Week Plan for a 6-Pack
 

Directions: Lift weights 3 days a week, alternating between the two routines described at left and resting at least a day between sessions. For example, if you do Workout A on Monday and Friday and Workout B on Wednesday of this week, then schedule Workout B for Monday and Friday and Workout A for Wednesday of next week.

Weeks 1 to 3
Start with 5 sets of 5 repetitions of the first exercise -- either the chin up or front squat. Rest 2 minutes between sets. Then do the next three movements in your routine as a circuit, completing just 1 set for each exercise before progressing to the next move. Do 8 to 10 reps of each movement in the circuit, resting 60 seconds between sets. Repeat for a total of 3 rounds.

  

Weeks 4 to 6
In each workout, perform 6 sets of 3 reps for the first exercise, resting 2 to 3 minutes between sets. Then do the next three exercises as a circuit, just as you did during Weeks 1 to 3 -- except you'll be completing 10 to 12 reps of each exercise and resting 60 seconds between moves. Do a total of 4 rounds.

---

(Weight Loss Tip Of The Day)

Fat Loss Strategies:

Eat More Frequently:  
Frequent healthy meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you'll feel fuller sooner. Judge what suits you best according to your busy schedule, or ask a Doctor for advice in nutrition.

Tomorrow: Benefits Of Interval Training


http://www.menshealth.com/fitness/muscle-building-ab-exercises

28-Day Challenge (Day 17) "6 Habits to Chisel a Solid 6-Pack"

6 Habits to Chisel a Solid 6-Pack

 

 

1. . . . And Then Pack Your Lunch

   My personal Igloo cooler just celebrated its 19th anniversary. I started carrying it with me every day back in college. Of course, it often housed a six-pack of beer—until I decided to compete in the Purdue bodybuilding championship. (Second place, by the way.) Once I knew I’d have to don a banana hammock in public (the world’s best motivator), I began to take the contents of my cooler seriously. And so should you. In fact, this habit should be as much a part of your morning ritual as showering. Here’s what I recommend packing into your cooler.
   
   • An apple (to eat as a morning snack)
   • Two slices of cheese (to eat with the apple)
   • A 500- to 600-calorie portion of leftovers (for your lunch)
   • A premixed protein shake or a pint of milk (for your afternoon snack)
   
   By using this approach, you’ll keep your body well fed and satisfied throughout the day without overeating. You’ll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you’ll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I don’t eat anything that’s not in the cooler.
   

2. Exercise the Right Way

   Everyone has abs, even if people can’t always see them because they’re hidden under a layer of flab. That means you don’t need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.
   
   The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. (And it has the added benefit of helping you build muscle.) What’s more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest. For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.
   

3. Skip the Late Shows

   You need sleep to unveil your six-pack. That’s because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
   To achieve a better night’s sleep, review your goals again 15 minutes before bedtime. And while you’re at it, write down your plans for the next day’s work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow

 

(Weight Loss Tip Of The Day)
(Fat Loss Strategies)

Eat Before Going Out: Avoid eating junk food, by making sure you have eaten, substantial healthy cooked food at home. Furthermore, this will help you to stop eating additional snacks.

Tomorrow: More fat loss strategies



http://rodale-conqueryourmountain.com/lists/6-habits-to-chisel-a-solid-6-pack/

 

28-Day Challenge (Day 16) "6 Habits to Chisel a Solid 6-Pack"

6 Habits to Chisel a Solid 6-Pack

 

 

If You Can’t See Your Abs:
Don’t assume it’s because you’re missing out on a magical abdominal exercise or secret supplement. Blame your mindset.

You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you’ll ultimately carve out your six-pack. But if you stray from your plan even a few times a week—which most men do—you’ll probably never see your abs.

The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they’re not all that surprising, but together they become a powerful tool.

The effectiveness of this tool is even supported by science. At the University of Iowa, researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise, and lifestyle strategies for achieving that rippled midsection.
The result: automatic abs.

Wake Up To Water:
Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you’d be pretty parched. Which is precisely why you should start re-hydrating immediately after a full night’s slumber. From now on, drink at least 16 ounces of chilled H₂O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.

As You Eat, Review Your Goals . . .
Don’t worry, I’m not going all Tony Robbins on you. (I don’t have enough teeth.) But it’s important that you stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

(Weight Loss Tip Of The Day)

Fat Loss Strategies:

Prepare Food in Advance: Ensure your preparation of cooked food is done well in advance of your workout. Moreover, have enough food in your freezer or fridge to cover you for 3 days at a time.This will allow for more leisure time and also reduce your stress.

Tomorrow: More Fat Loss Strategies.


http://rodale-conqueryourmountain.com/lists/6-habits-to-chisel-a-solid-6-pack/

 

28-Day Challenge (Day 15) "Walking Workouts to Burn Fat and Boost Energy"

Walking Workouts to Burn Fat and Boost Energy

 

 

  

 

13. Walking Workout: Sculpt All Over                                                                                            Time: 25 to 40 minutes

 

During this workout, you’ll intersperse strength moves as you walk, for cardio plus toning. Using the lottery approach (below) from Lee Scott to pick your exercises will prevent boredom and challenge new muscles. 

 

The workout: Write at least 9 no-equipment strength moves (unless you’re walking indoors and have equipment handy) on pieces of paper. Vary exercises to hit all major muscle groups, such as walking lunges, bench push-ups, tricep dips, planks, and power jumps. Drop them in a jar and draw 3 out before a walk. Warm up at an easy pace for 3 to 5 minutes, then walk briskly for 5 to 10 minutes. Stop and do one of the strength moves. Repeat the brisk walking (5 to 10 minutes), followed by the next strength move. Repeat once more to complete the final move. Cool down for 5 minutes at an easy pace.

 

 

14. Walking Workout: Indoor Leg Toner                                                                                              Time: 5 minutes (Easy home routine!) 

Do this quick workout anywhere there are stairs to double your calorie burn. Prevention reader Barb Best of Erie, PA, posted it at the bottom of her stairs as a reminder to do it.

 

1. Walk up and down 1 flight normally. 

2. Slowly walk up sideways, crossing bottom foot over top. Keep head up. Walk down normally. Repeat, facing the opposite direction. 

3. Step up on first stair, then down, starting with right foot (right up, left up, right down, left down) 10 times. Repeat, starting with left foot. 

4. Climb stairs 2 steps at a time; come down quickly using each step. 

5. Run up; walk down normally. 

6. Repeat numbers 4 and 5 another 4 times. 

7. At bottom, place right foot on first or second step, bend knees, and lower into a lunge. Keep right knee directly over ankle as you do so. Push off with right foot to return to start. Repeat with left leg. Alternate legs for 20 lunges, total. 

8. Walk up and down normally 1 time.

 

 

(Weight Loss Tip Of The Day)

Fat Loss Strategies (No1)  

Buy Healthy Foods Only: Buy enough healthy food for your whole week; so that you can stick to your fat loss plan. Don't buy any junk food and avoid temptations.

 

Tomorrow: More fat loss strategies

 

 http://rodale-conqueryourmountain.com/lists/14-walking-workouts-to-burn-fat-and-boost-energy/ 

 

 

28-Day Challenge (Day 14) "Walking Workouts to Burn Fat and Boost Energy"

Walking Workouts to Burn Fat and Boost Energy

 

  

 

10. Walking Workout: Treadmill Booty Blast                                                                                Time: 25 minutes

No outdoor hills to give your glutes a workout? Here’s a fun treadmill routine from Tracey Staehle, a Connecticut-based trainer and creator of the DVD Walking Strong. Reports Prevention reader Carrie Pasquale of Petal, MS: “I could really feel it in my butt.” You can do the full 25-minute routine or just 1 or 2 of the 5-minute hill climbs for a shorter session.

 

11. Walking Workout: Arm Shaper                                                                                                   Time: 20 minutes

Grab an exercise band and do these moves while you walk to firm your upper body. 

The workout: Start with 4 minutes of easy walking. Then pick up your pace to a moderate intensity and do the first exercise for 25 reps. When you’re finished, drape the resistance band around your neck and speed up to a brisk pace, like you’re in a hurry, for 2 minutes. Repeat the 25-rep toning/2-minute brisk-walking intervals until you’ve done all the exercises. Cool down with 4 minutes of easy walking. You can make moves harder by placing hands closer together so you’re using less band, or easier by separating hands for more slack. 

 

12. Walking Workout: Butt Firmer                                                                                                       Time: 16+ minutes (Outdoor challenge!)

Walking uphill activates 25% more muscle fibers for faster firming than strolling on flat terrain. For best results, find a hill that takes 2 to 2 1/2 minutes to climb and try this workout from Judy Heller, a certified personal trainer and master race walker in Portland, OR. 

The workout: Warm up at an easy pace for 5 to 10 minutes. Then walk up and down the hill; follow with 2 minutes of brisk walking on a level surface. Repeat the hill and level walk for your desired workout length. Finish with 5 minutes of easy walking to cool down.

(Weight Loss Tip Of The Day)

Moderate Intensity: Work at 60-70% of your maximum heart rate. Breathing heavier than at rest, but not gasping for breath. Your goal is fat loss, not exhaustion.

3 Sessions Per Week: After your weight training or strength training session; aim for a 15min cardio warm up. Slowly build up in each session; to running for 30mins and always finish with a cool down of 10 mins, at a much lower level of intensity. 

Elliptical Trainer: Aka the cross-trainer. There are many cardio machines you can choose from, but this one remains my favourite. 

 

Tomorrow: The Ultimate Fat Loss Strategies

 

  http://rodale-conqueryourmountain.com/lists/14-walking-workouts-to-burn-fat-and-boost-energy/ 

 

28-Day Challenge (Day 13) "Walking Workouts to Burn Fat and Boost Energy"

Walking Workouts to Burn Fat and Boost Energy

 

 

 

7. Walking Workout: Brainpower Booster                                                                                      Time: Under 20 minutes

Changing the direction you walk—forward, backward, or sideways—keeps your mind alert, turns up your calorie burn, and activates some often-underused muscles, such as your outer and inner thighs. This routine is best done on a school track (most are 1/4 mile around). 

 

The Workout

Lap 1: Start at the beginning of the curved part of the track. Walk as you normally would to warm up for a full lap. 

Lap 2: Turn sideways so right foot is in front. Sidestep or shuffle around the curved part of the track. Walk backward on the straight section. Sidestep through the next curve with left foot in front. Walk forward on the straight section. 

Lap 3: Repeat lap 2, walking sideways, backward, sideways, and forward.

 

8. Walking Workout: Head for the Trees                                                                        Time: 5+ minutes 

A dose of nature can boost your mood and energise you in just 5 minutes. If you exercise in a natural setting and go longer (a lunchtime stroll in a park or an all-day hike in the mountains), you can improve your memory and attention 20% more than you can by walking in an urban environment. That’s because there are fewer distractions and it’s more relaxing.

 

9. Walking Workout: Double-Duty Toner

Use a pair of walking poles ($90 and up). Research shows they can boost calorie burn by up to 46% and get your arms and core involved for all over firming. The poles also reduce impact on your joints.

 

(Weight Loss Tip Of The Day) 

Add Cardiovascular Exercise: Example: Walking, running, rowing, stepping, swimming and using a cross trainer. You will burn fat for the duration of the exercise and also condition your heart, lungs, respiratory system and feel good. Make sure you exercise in moderation.

 

Tomorrow: The intensity at which to train.

 

http://rodale-conqueryourmountain.com/lists/14-walking-workouts-to-burn-fat-and-boost-energy/

 

 

 

 

 

 

28-Day Challenge (Day 12) "Walking Workouts to Burn Fat and Boost Energy"

Walking Workouts to Burn Fat and Boost Energy

 

  

 

4. Walking Workout: Belly-Busting Walk                                                                                       Time: 10+ minutes

High-intensity workouts like the ones in this section can shrink 5 times more belly fat than moderate-intensity workouts. To zero in on shaping your abs, use these body toning tips during any walk: 

Imagine that your legs extend up above your navel. As one leg swings forward and back, that hip should follow. This slight hip swivel causes your lower torso to rotate, activating more ab muscles to tone your midsection faster.

   

5. Walking Workout: Super Fat Blast                                                                                                    Time: 10 minutes (Time-saver!)

Crank up the intensity with metabolism-revving bursts of high-impact activities. You’ll burn nearly 70% more calories than if you walked at a steady pace.

 

6. Walking Workout: Happiness Walk                                                                             Time: 10+ minutes

Revitalize your mind and body with an easy walk that includes these stress-busting techniques from Carolyn Scott Kortge, author of Healing Walks for Hard Times. The longer you walk, the more benefits you’ll see. Says Prevention reader Lisa Di Marzio of Ware, MA: “When I tried it after a tense meeting, I felt calm almost immediately instead of reliving the event that made me stressed.”

 

Step 1: Focus on your feet. Feel the firm ground beneath you as each foot rolls from heel to toe. Try to hold awareness of your steps for 2 to 3 minutes.

Step 2:Turn your attention to breathing. Lift your torso to stand upright and increase lung space. As you inhale, imagine you are drawing in renewed energy. Exhale tiredness and pain. Let fresh life flow into your lungs and your cell.

Step 3 Mentally talk to yourself. Thinking Fresh air in, stale air out as you breathe can help you maintain focus.

 

(Weight Loss Tip Of The Day) 

Eat Post Workout: The meal after the workout, is the only meal where you should have complex   carbohydrates: brown rice, wholemeal pasta, or potatoes, and simple carbohydrates: banana, apple, orange, or plum etc. These foods will replenish your energy stores.  

 

http://rodale-conqueryourmountain.com/lists/14-walking-workouts-to-burn-fat-and-boost-energy/ 

28-Day Challenge (Day 11) "Walking Workouts to Burn Fat and Boost Energy" Workouts to Burn Fat and Boost Energy

Walking Workouts to Burn Fat and Boost Energy

   

Whether you want to burn fat, boost energy, lift mood, or just be a bit more toned in a few important places, we have the workouts for you.

1. Walking Workout: Treadmill Slimmer 
Time: 30 minutes

Treadmills are the perfect excuse buster—no need to worry about weather, traffic, or darkness. Seeing your speed increase as you become more fit is also a huge motivator. Try this routine from Lee Scott, creator of the DVD Simple Steps for a Great Walking Workout, to blast more than 150 calories* in half an hour.

Start at a comfortable speed. Increase 0.6 mph from there for Phase 1 speed intervals. For each subsequent phase, increase your speed intervals by 0.2 mph. *Calorie burn is based on a 150-pound person and will vary depending on weight, walking speed, and workout duration.

2. Walking Workout: Drop-It-Fast Sprint
Time: 25 to 30 minutes

The quicker you walk, the farther you can go and the more pounds you’ll melt off. Here’s a fun routine that burns as many as 175 calories. The workout: After warming up for 5 minutes, walk as fast as you can for 10 minutes. Note how far you went. Then turn around and walk back at a brisk pace, slowing your speed to cool down as you get closer to your starting point. Each time you do this workout, aim to walk faster and go farther than your initial turnaround point.

3. Walking Workout: Mega-calorie Burner
Time: 60+ minutes (Perfect for the weekend!)

Hour-plus workouts can crank up your post-exercise calorie burn nearly fivefold, compared with a 30-minute walk. That’s on top of the nearly 350 calories you’ll melt during your walk. This can also get you in shape to take on a bigger goal, such as a half marathon (13.1 miles) or a multi-day fund-raising walk. It’s also a social way to slim down: Plan your route so you meet up with friends, and walk with each for part of your route. “Meeting someone along the way helped keep me from getting bored,” says Prevention reader Kim Kline of Jefferson City, MO.


(Weight Loss Tip Of The Day)

Eat Breakfast. Build in the habit of eating Breakfast as Breakfast is the most important meal of the day. Additionally, combine light weight training with aerobic activity; such as walking, running, rowing, or using a cross trainer machine and you will burn even more fat and calories; because of a higher metabolic rate.



http://rodale-conqueryourmountain.com/lists/14-walking-workouts-to-burn-fat-and-boost-energy/

28-Day Challenge (Day 10) Leg Exercises and Butt Exercises

Leg Exercises and Butt Exercises: How to Lose Cellulite and Fat

 

Exercise 3: Step Up

[A] Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step.
[B] Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.

If that’s too hard: Try the exercise with just your body-weight.
Add variety: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a step up. Focus on really pressing your left heel into the step to push yourself up.

 

Bonus: The Best Exercise for Your “Bum Smile”

Never heard of the bum smile? "That’s what I call the line where your glutes meet your hamstrings," says Valerie. Here’s her pick for the best way to target that area.

The Exercise: Straight-leg Dead lift [A] Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent.
[B] Without changing the angle of your knees, bend at your hips (keep your lower back arched), and lower your torso until it's almost parallel to the floor [C] Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start

Make it harder: Perform the exercise while balancing one leg. Do all your reps, then repeat with your other leg.

(Weight Loss Tip Of The Day)

No Workout: = No Starch Laden Carbohydrates.. If you do strength training 3 times per week, you can eat starchy carbohydrates, 3 times per week post workout. Eat proteins, vegetables, fruits & healthy fats with all of the other meals.



http://www.prevention.com/fitness/strength-training/leg-exercises-and-butt-exercises-how-lose-cellulite-and-fat/exercise-3-stepup

28-Day Challenge (Day 9) Leg Exercises and Butt Exercises

Leg Exercises and Butt Exercises: How to Lose Cellulite and Fat

 

Can you really make this dimply fat disappear? One celebrity did. Here's how you can follow her lead. By Adam Campbell...

 

Exercise 1: Single-leg Hip Raise

[A] Lie face up on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way.

[B] Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.) Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes. Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.

If that’s too hard: Do the same movement, but with both feet on the floor.
If that’s too easy: Do the same movement, but cross your arms over your chest instead of bracing them against the floor (as shown).

 

Exercise 2: Reverse Lunge

[A]Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. [B] Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg.

If that’s too hard: Try the exercise with just your body-weight.
Make it even better: Try the exercise with your back foot on a Valslide—the secret weapon Valerie uses with all her clients. The idea: Think of your back foot simply as a support, so that you’re keeping most of your weight on your front leg. The Valslide will help you do this better, and that’ll make your butt muscles work harder.

(Weight Loss Tip Of The Day)
Eat Less Starch: Eat proteins, vegetables, fruits & healthy fats with each meal. Carbohydrates from vegetables & fruits are adequate; as this isn't a zero carbohydrate fat loss diet. Don't eat starchy carbohydrates, except after your workout.



http://www.prevention.com/fitness/strength-training/leg-exercises-and-butt-exercises-how-lose-cellulite-and-fat/exercise-1-single-leg-hip-raise

 

28-Day Challenge (Day 8) Fastest Way To Slim Your Thighs

28-Day Challenge (Day 8) Fastest Way To Slim Your Thighs

 

Power Move: Plié Heel Click

Targets: Thighs and butt
Stand with feet a few feet apart and toes slightly turned out. Bend knees, lowering torso and keeping back straight. Then jump up and, while in air, straighten legs and click heels together. Land softly with feet a few feet apart and toes slightly turned out, then immediately lower into your next plié.

Make it easier: Omit the jump and do a regular plié squat.

 

Three favourite exercises—all rolled into one fat-blasting move...

Legs, meet your new exercise best friend: the pivoting squat and lunge with bicep curl.

"Every single woman asks me how to tone her lower body," says Prevention's fitness expert Chris Freytag. And while walking and jogging are great for cardiovascular fitness and burning fat, you need to strength train if you want to slim and sculpt muscle.

 

Leg Exercises: Exercises for Legs and Thigh Toning Workouts 

However, she finds that most clients dread doing the two most effective thigh and butt toning exercises: squats and lunges. "No one said they had to be boring," she explains. That's why she created this combo exercise that targets your leg muscles while adding an upper body challenge to keep you engaged and interested. "By holding onto the dumbbells throughout the exercise, you're adding more weight to your squats and lunges which adds and extra lower body challenge," Chris says. And if you pick up the pace, you'll burn even more calories.

Add these 4 moves to your cardio and sensible eating plan 2 to 3 times a week on nonconsecutive days—aim to do each set 2 to 3 times, with 10 to 15 repetitions each—for toned thighs in no time.

Standing Gate Openers Stand with your feet hip-width apart, toes pointing forward, arms by your sides. Engage your abs to stabilise your spine. Shift your weight to your left leg and lift your right knee up toward your chest. Maintaining this leg position, bring your right leg across your body, so your right knee crosses your left leg, making sure to keep the right knee up and level with the hips. Then move your right knee toward the right side of the room. Return to starting position.
 

Side Lunge: Stand with your feet hip-width apart. Keep your left leg straight and planted while stepping with your right leg to the right side, bending the right knee and pushing back the hips. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your body weight should be distributed into the right hip. Push off firmly with your right foot, returning to starting position. Repeat on the opposite side.

Side Lying Hip Abduction: Lie on your side on the floor in a straight line, keeping abs tight to support your spine. On an exhale, slowly raise the upper leg off the lower leg to a 45-degree angle. Keep the knee straight and the foot in a neutral position. Gently inhale and return the leg to your starting position in a slow, controlled manner. After completing your set, roll over and repeat with the opposite leg.

Stability Ball Hamstring Curl: Lie on your back on the floor, placing the backs of your lower legs and heels on the top of a stability ball, arms out to the sides, palms down. Keeping your abs tight, lift your hips up off the floor, pressing the legs and heels into the ball for additional stability. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Exhale and slowly bend your knees and pull the ball toward your hips, until you can rest the soles of the your feet on top of the ball. Inhale and slowly press the ball away from your hips until the knees are straight, stabilising with the core, hamstrings, glutes and arms.


(Weight Loss Tip Of The Day)

Eat Grains Post Workout Only: Grains like pasta or rice are very caloric dense: 100g of pasta has over 350kcal. Whilst 100g broccoli has only 35kcal, so limit your intake of grains to post workout only; to automatically reduce your caloric intake and significantly decrease fat growth.

http://www.prevention.com/fitness/strength-training/how-sculpt-sexy-thighs?page=2 

28-Day Challenge (Day 7) 10-Minute Toners

28-Day Challenge (Day 7) 10-Minute Toners

 

 

Surrender Overhead Press

Targets: Legs, butt, shoulders, and core 
Kneeling on a mat, holding dumbbells by sides, step forward with right leg, knee bent and foot flat on floor. Bend elbows and lift weights to shoulder height, palms facing body. Straighten right leg while stepping left leg forward and come into standing position, extending arms overhead and pressing weights to ceiling. Lower weights to shoulder height, then step back with left foot, bending right knee and bringing left knee to the floor. Step right leg back to return to starting position, lowering weights to sides. That’s 1 rep. On next rep, start by stepping left foot forward. Continue alternating sides for duration of set.

Make it easier: Sit in a chair, holding weights over shoulders with arms bent. Stand up and then press weights overhead, extending arms. Lower weights to shoulders, then sit back in chair to complete 1 rep.

Triceps Press with Alternating Side Leg Lift

Targets: Triceps, thighs, and butt
Stand with feet hip-width apart, holding 1 weight in both hands behind head, elbows bent and close to ears. Straighten arms to lift weight overhead while lifting left leg out to side. Bend elbows and lower weight behind head, while lowering left leg to complete 1 rep. On next rep, lift right leg out to side. Continue alternating legs for duration of set.

Make it easier: Skip the side leg lift and focus on your triceps.

Army Crawl on Knees

Targets:  Core, arms, and shoulders
Start in a modified plank position, knees on the mat and wrists directly under shoulders. Keeping spine straight and abs contracted, lower right forearm to mat and then left forearm, coming into modified forearm plank. Press right palm into mat, straightening arm, and then left, coming back to starting position. That’s 1 rep. On your rep, start by bringing left forearm to mat. Continue alternating lead arms for each rep for duration of set.

Make it easier: Omit the crawl and hold a modified plank for 20 to 30 seconds.
Challenge yourself: Do the move on your hands and toes instead of your hands and knees.

 
(Weight Loss Tip Of The Day)

Water and Regular Hydration: Thirst can make you think you're hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are okay too.



http://www.prevention.com/fitness/strength-training/28-day-challenge-10-minute-toners

28-Day Challenge (Day 6) 10-Minute Toners

28-Day Challenge (Day 6) 10-Minute Toners

 

3-Point Knee Pushup

Targets: Chest, shoulders, arms, and core
Kneel on a rolled towel (to cushion knees) or mat. Walk hands forward into modified push-up position, with arms are directly under shoulders and body forming straight line from head to knees. Bending elbows, lower chest until upper arms are nearly parallel to floor and simultaneously lift right leg off the floor, squeezing glutes. Press back to starting position, straightening arms while lowering right knee back to mat. That’s 1 rep. Do the next rep with left leg raised. Continue alternating legs to complete the set.

Make it easier: Skip the leg raise and just do modified (knee) push-ups.
Challenge yourself: Do the move on your hands and toes instead of on your hands and knees.

 

Knee Tuck

Targets: Core, chest, and shoulders
Start in plank position, abs tight and shoulders over wrists. Pull left knee toward chest while rounding back slightly, pulling belly button to spine. Slowly press left leg back to start to complete 1 rep. Repeat on right side. Continue alternating knees for duration of set.

Make it easier: Do knee tucks using a chair instead on the floor: Place hands on either side of a chair seat and walk feet back until body forms straight line from head to heels. Perform the rest of the move as stated above, alternating and pulling knees toward chest.

Power Move: Speed Skater

Targets: Legs, butt, and heart rate
Stand with feet hip-width apart and arms by sides. Hop to left, landing on left foot while sweeping right foot diagonally behind left leg and swinging right arm across body and left arm behind back. Jump to right, switching legs and arms, to complete 1 rep. Continue hopping from side to side without pausing for duration of set.

Make it easier: Take out the hop and do a regular cross-behind lunge instead, alternating sides for each rep.

 (Golden Weight Loss Tips)

Stick To Your Diet: Exercising positively influences your eating habits. You'll stick to your diet better, if you do strength training; and ultimately burn more fat by raising your metabolism. Additionally, when you have completed your workout, you will burn calories for another 8 hours after you stop training.



http://www.prevention.com/fitness/strength-training/28-day-challenge-10-minute-toners