28-Day Challenge (Day 4) 10-Minute Toners

28-Day Challenge (Day 4) 10-Minute Toners

 

Power Move: Split Jump

Targets: butt, legs (and boosts heart rate!)
Start in a shallow lunge, right foot 2 to 3 feet in front of left foot. Jump up and, while in the air, scissor-kick so you land with left leg forward, immediately lowering into a shallow lunge. Alternate front leg with each rep.

Make it easier: Skip the jumps; do alternating lunges.

28-Day Transformation Challenge is all about getting you toned with new weekly toning routines to amp up metabolism and strengthen trouble spots. Bonus: "Each workout includes a power move that adds a cardio element such as small jumps to strength moves, so you burn more calories while building metabolism-revving muscle," says Prevention's fitness expert Chris Frey tag.

Do 20 reps of each exercise 3 times a week using 5- to 10-pound dumbbells. Each toning routine takes less than 10 minutes, so blast some fun tunes and get to it!
 

Back Toner

Targets: back, core
Lie on back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.

Make it easier: Keep feet flat on floor, knees bent

Roll-Up with Chest Press

Targets: abs, chest, shoulders
Lie on mat with knees bent and feet flat, holding dumbbell with both hands a few inches above chest, elbows bent. Slowly roll up into sit-up position, straightening arms and pressing weight forward.

Make it easier: Perform the move without weight.


(Weight Loss Tip Of The Day)

Healthy Fats: Fat doesn't make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil from Trout, Mackeral, Herring, Olive oil, Mixed nuts and Avocado.


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

Boost Your Metabolism with Lean Protein

For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.

What is Lean Protein?

Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function. Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.

What Are the Benefits of Eating Lean Protein?

Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting. The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.

It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.

How Much Protein Should I Eat?

The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.  

Women

• 19-30 years old: 5 ½ ounce equivalents*
• 31-50 years old: 5 ounce equivalents*
• 51+ years old: 5 ounce equivalents*

Men

• 19-30 years old: 6 ½ ounce equivalents*
• 31-50 years old: 6 ounce equivalents*
• 51+ years old: 5 ½ ounce equivalents*

*In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a one ounce equivalent.

For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.

Should I Eat More Protein if I'm Trying to Lose Weight?

Some recent research has suggested that a higher protein diet may help some people to lose more body fat, gain muscle mass and boost their metabolism. But research also continues to find that the bottom line for weight loss is the number of calories that dieters consume. If you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.

http://weightloss.about.com/od/eatsmart/a/Boost-Your-Metabolism-with-Lean-Protein.htm