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Entries in Workouts (5)

Thursday
Sep272012

Celeb Fitness Trainer’s 7 Tips for Improving Your Workout

Courtesy Noah Neiman(NEW YORK) -- Celebrity trainer and fitness instructor Noah Neiman of Barry’s Bootcamp offered these tips for improving your workout and day-to-day lifestyle. Follow him on Twitter, @noahDneiman:

How to Spice Up Your Exercise Routine:

1. Do ‘High Intensity Interval Training’ (H.I.I.T.):


While there have always been disparaging views on the best forms of fitness throughout the years, there has been an unanimous and consistent consensus that this style of training is the most efficient way to shed pounds and develop functionally lean bodies. In short; training at a high intensity for bursts of time, instead of merely doing sets and repetitions of an exercise, will help your body develop faster.

You want your body to have a certain amount of time under tension in order for your muscles to develop rapidly. Forgo sets and reps for seconds and minutes.  For example, to train biceps, try one minute of dumbbell curls instead of a set of 10 repetitions or for anaerobic training think 10 30-second sprints instead of 30 minutes of steady rate cardio on the treadmill.

Stop-and-go traffic burns the most fuel in cars. Think about applying that methodology to your workouts to really see a next level body.  

2.  For Developing Lower Abs, Take an Unconventional Approach:

Try training legs by doing dead-lifts, reverse lunges and machine leg extensions in order to target the hard to reach areas of your abdominal wall.

Be sure not to neglect your back, especially the lower back, as you amp up your abdominal training. Doing so will help quell lower back pain, as well as draw the skin of your abdomen back as your back muscles develop.

3. Add Jump Rope to Your Routine:

Not only will jump rope keep your heart rate up, but it will also target hard to hit tiny muscle fibers while allowing your body to work symbiotically together in order to complete the exercise. I’ve also found that 10 minutes of jumping rope before a workout has maximized the caloric burn I get throughout my whole workout.

It has also been shown that the impact of the jumping up and down will help increase bone density and muscle mass around bones; A great way to help your body stave off osteoporosis. Just be aware that there is a good amount of impact on your knee joints, so those with knee injuries may want to just start downing heaps of Kale and chug some Organic full-fat whole milk.

How to Get the Most Out of Your Workout:

1. Study Human Anatomy:


Do some research on the full breadth of muscles that should be trained and also look at how muscle groups function together. Every major muscle group has a supporting muscle group.

The problem with training yourself when you are not a fitness professional is that there are many muscle groups as well as many different ways to train them. Neglecting any body part makes you more prone to injury, and you will not develop that functional, sexy, symmetrical body you want.

2. Turn the Cell Phone Off, Put the Magazine Down, Turn the Music Up:


Distractions during what is arguably the most important part of your day is a big fitness no-no. If you are working out to better yourself and the functionality of your body, train like it.

Don’t text your friends or read magazines while on your favorite piece of cardio equipment. If you can read a magazine while “working out,” chances are you are not working out.

Listening to your favorite music, preferably something with a high number of beats per minute (around 135 BPM), which will subliminally amp up your workout, allowing you to train like you mean it. Remember, actions directly correlate with the results.

3. Fat Percentage Reduction Tip


The only time I really advocate long duration low intensity cardio, such as riding the bike for an hour at a steady rate, is to do so on an empty stomach in the morning.

For my celebrity clients who need to get camera ready and shed some quick pounds, I tell them to drink a glass of water after they wake up, sip some black coffee or green tea and keep your heart rate elevated at a moderate rate for 45-60 minutes. This will rev your metabolism up for the rest of the day and will help your body target fat stores for energy instead of any merely burning the food you may have consumed before working out.

4.  Watch What You Eat:

Food directly contributes to how your body functions and looks so eat right: More produce, veggies, lean animal meats or plant based proteins.

Try foods with one ingredient in them, and preferably always be able to pronounce the ingredients on the ingredient list.

Copyright 2012 ABC News Radio

Friday
Jun102011

Amazing Weight Loss: Woman Sheds 300 Pounds on Her Own

Shannon Davis shown here with a friend on a visit to the Rocky Mountains. Courtesy Shannon Davis(NEW YORK) -- For every pound you want to drop, there's a diet plan, surgery, high-tech gadget or reality-TV show promising to get you to your goal, faster, cheaper and easier than the rest.

But what happens if you strip away the conveniences of today's high-tech, "we want it now" world, and try to lose the weight the hard way?

One Colorado woman did just that and succeeded, losing 300 pounds in nearly three years all on her own, with no surgery or gimmicky diet to take credit.

"There is no magic bullet," Shannon Davis told ABC News.  "You cannot lose weight without putting in the time and effort.  It's not easy.  It's simple sweat equity."

And sweat is certainly something that Davis -- a 39-year-old master's degree student who also works full time and cares for her mother -- knows something about.

She is now committed to a seven-days-per-week workout routine that consists of an hour of cardio for four days and weightlifting with her trainer the other three.  That is a far cry from where Davis found herself three years ago -- a 589 pound woman unable to leave her Broomfield, Colorado home, much less jump on a treadmill.

"I was afraid to go out," Davis said.  "I knew people would stare, judge me and make comments about me."

Comments from her friends made her say enough was enough.  They warned her she was going to die if she didn't change.  So she got off the couch and headed for a local gym, but couldn't even make it one step on the treadmill.  But she kept moving.

"I'd go back to the pool and walk back-and-forth for an hour," Davis recalled of the first days in her weight-loss journey.  "I didn't want people to see me.  I wanted to be invisible."

"Things have changed a little bit," she said.

Copyright 2011 ABC News Radio

Friday
Apr082011

Shorter, High-Intensity Workouts More Beneficial for Teens, Study Says

Stockbyte/Thinkstock(PAISLEY, Scotland) -- High-intensity exercise may be more beneficial than endurance training if trying to prevent cardiovascular disease, according to a new study of teens in Scotland.

Researchers looked at 57 adolescent  children -- 47 boys and 10 girls -- randomly assigned to high-intensity or moderate exercise levels.  After seven weeks of three exercise sessions per week, with high-intensity groups doing series of 20-meter sprints over 30 seconds and moderate groups running for 20 minutes per session, researchers found that the high-intensity work-outs equaled to more time with less total energy expenditures compared to moderate workouts.

The authors point out that while children showed improvement in cardio-respiratory fitness, blood pressure and body composition at both intensity levels, those in the high-intensity group reached those health benefits but with only 15 percent of the exercise time.

The study, published this week in the American Journal of Human Biology suggest that shorter, more intense workouts present a more time-efficient option to cut down risks of cardiovascular disease in teens, according to study author Duncan Buchan, of the the University of the West of Scotland, and colleagues.

Copyright 2011 ABC News Radio 

Wednesday
Mar022011

Inside the World of Paleo Diets, Caveman Workouts

Art De Vany. Photo Courtesy - ABC News(NEW YORK) -- You don't have to carry a club or wear a bearskin to live like a caveman.  To keep fit, a number of people have adopted the "Paleo" lifestyle -- eating and exercising like our ancestors from the Paleolithic era.

Art De Vany, 73, is often called the "grandfather" of the Paleo movement.  For De Vany, a workout includes pulling his Range Rover in his driveway.  He compared it to "hauling heavy bison out of a pit."

De Vany, the author of The New Evolution Diet, also eats like a caveman by consuming meat, seafood, vegetables, and fruit, but no grains or processed food.  He adopted the caveman or Paleo diet some 30 years ago in an effort to improve the health of his family.

The human species during the Paleolithic age, he said, "was probably the epitome of the expression of the human genotype.  (They had) large, powerful brains -- they gave us all that we have in our world."

Those big-brained cavemen ate meat, vegetables and nuts.  What they didn't eat, besides processed foods, was bread, grains, rice or anything that is the product of agriculture.

Actress Megan Fox is rumored to be a fan of the diet, and experts seem to have no major problems with it because it balances meat with a lot of fresh vegetables.

Robb Wolf is another adherent to the Paleo lifestyle. Wolf, the author of The Paleo Solution, runs a gym in California -- but it's not your average gym.  The gym's equipment includes gymnastic rings, pommel horses and cargo nets for climbing.

"We're not scratching around under bushes and getting poison oak on us in weird places and stuff," Wolf said.  "It's trying to make full-body, functional movements that are fun."

"We do it in a group format," he added. "I think a lot of the success for my gym and a lot of gyms like it is there is a tribe element to it."

Copyright 2011 ABC News Radio

Monday
Feb212011

Five Upper-Body Exercises That Should Be on Every Woman's List

Photo Courtesy - Getty Images(NEW YORK) -- Sculpted shoulders and arms are must-have accessories for short sleeve and tank top season. Jessica Smith, the certified personal trainer who stars in the best-selling exercise DVDs 10 Pounds Down and 10 Minute Solution points to other reasons women should be working out their upper bodies. "Everyday tasks like picking up a baby are easier when your upper body is strong," Smith said. "You also help balance out the lower half of your physique and improve your posture."

Here are her picks for best upper body moves for women:

Bow and Arrow: It effectively targets all of the muscles of the upper and middle back as well as the shoulder and arm muscles.

X Raise: Smith says this is one of the best shoulder and upper back shaping exercises of all. Your core muscles work extra hard to keep the rest of the body still as you move your arms so it's also a great middle whittler.

Push Up: According to Smith, this is one of the best overall body toners around, but it's especially good at targeting the chest, shoulders, arms, and core. Placing your feet in a wide position helps keep your body stable so it's easier to press yourself upward -- even if you've never been able to do a full push up before.

Dip: This one makes that "speed bag," a back-of-the-arm sag disappear because it targets the triceps, shoulders, and chest muscles. It's another upper body move that carries the bonus of being a fantastic core tightener.

Biceps Curl: It's the perfect move for toning up the front of the arms. By holding your body in a wide-legged position and your arms at your sides, you will feel the work through the center and front of the arm.

Copyright 2011 ABC News Radio







ABC News Radio