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 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

The Pain Is The Truth: A Workout Plan To Burn Fat And Get Ripped (Day 3)

The Pain Is The Truth: A Workout Plan To Burn Fat And Get Ripped

 

Here’s an Example, Using A 180-Pound Man:

180 lbs. x 1 gm protein/lb body weight = 180 gm protein.
180 gm protein/day x 4 cal/gm = 720 daily calories from protein.
720/0.30 = 2400 calories a day.

On this program, carbs will make up 45% of your daily calories and fats 25%. Multiply your total daily calories by .45 to find your total carbohydrate calories, and by .25 to get your total number of fat calories. Then – you divide the carbohydrate calories by 4 and the fat calories by 9 to get the exact number of grams of each.

Note: One gram of carbohydrate or protein when oxidized for energy equals 4 calories; one gram of fat equals 9 calories, and one gram of alcohol equals seven calories.

Get to know labels and how much fat, carbs and proteins are present in your portion of foods. The calories you just calculated are only used on the first day of the program. Then, you’re going to drop your total calories by 100 each day for a week.

Then, at the start of the following week, you’ll begin the first day with a total that’s 100 calories less than the very first day of the program, and again drop that total by 100 calories per day.You’ll then repeat this process for the third and final week, always maintaining the 45/30/25 ratio of carbs, protein and fat.

So our 180-lb man has a calorie total of 2400. Drop that total by 100 for each day of the week. At the start of the second week be at 2300 calories and again drop that by 100 each day.
Do that for one more week, beginning at 2200 calories the third week.

Your carbohydrates should come from whole grains, lentils, and vegetables and brown rice, and sweet potato. Also, consume your carbs with protein; this cuts down on the rapid release of insulin from your pancreas, which basically pushes fats into cells for storage. As for protein, choose high quality sources, such as lean beef, lean ground turkey, and chicken and egg whites. (No lunchmeats or fast food.)

Bottom of Form
Don’t skip breakfast. You need to eat five or six times a day on this program – this will force your body to become more efficient and raise its metabolism. Furthermore, try to consume most of your carbohydrates and fats in your first four meals so you’re full of energy for your p.m. workout.

You’ll make phenomenal progress if you follow this program correctly, but that means nothing if you start training like a weasel and eating like a pig after three weeks.

Training SMART and following a proper diet should form the backbone of your exercising.

(My Weight Loss Tip Of The Day)
 Eat whole unprocessed food, 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, ... Buy raw foods and cook them yourself.

http://sportzedge.com/2013/07/18/the-pain-is-the-truth-a-workout-plan-to-burn-fat-and-get-ripped/