getMOVING Bathing Suit Season!
the abdominals?” Or, “The back of my arms are flabby, what is the best exercise to firm them up?" The truth is, there is no magic exercise for a flat stomach or tight triceps. While spot training may make the muscle stronger, single joint exercises do very little to burn fat or build muscle, both of which are required to achieve a toned physique. To understand this completely we must remember that muscle and fat are two totally different tissues. We cannot turn fat into muscle or vice versa. There- fore, not only do we need to work the muscle around the “problem area” to cre- ate more definition, but we also must burn fat to achieve the sleek and toned physique desired. Fat cannot be burned in a specified area so a combination of clean eating, interval cardio and heavy weight training are our best formula for reducing or toning any body part.
A
s “bathing suit season” approaches I begin to hear more questions like “What is the best exercise to tone
1. Lift heavy weights 3 times per week: When following a diet comprised mostly of protein, vegetables (fiber) and the ap- propriate amount of complex carbohy- drates, heavy weight training will make you SMALLER and more firm. So many women are afraid that they will “bulk up” if they pick up weights heavier than 5 to 10 pounds. This is simply not the case. As we increase muscle mass our resting metabolic rate increases which helps us to burn more fat all day long while also maintaining muscle mass.
2. Choose workouts comprised of multiple joint movements: I often see people in the gym trying to achieve a flat stomach by doing 300 crunches per day. While this may increase muscle endurance, it does very little to burn the fat necessary for a firm tummy. In fact, the best way to achieve a hormonal response that encourages fat loss is to complete weight training work- outs that focus on multiple muscle group movements. For example a combination
of a squat with a bicep curl and an over- head
shoulder press is far more effective for fat burning than just bicep curls.
3. Train the legs at least once per week: One of the simplest ways to achieve a smaller and firmer physique INCLUDING trouble spots is to complete at least one day per week of heavy lower body training. Because our lower body muscles (glutes, hamstrings, and quadriceps) are the largest in the body, when we train them they re- lease a large amount of Human Growth Hormone (HGH), a strong fat burning hormone. So, if you are looking for a flat stomach or toned arms, train your legs!
The Triad’s Newest Full Service Cooperative Market!
Local, organic, and sustainably-raised meats, produce, eggs & dairy Hot bar buffet, salad bar, Grab n’ Go Coffee bar and bakery
Large selection of NC beer & wine Bulk grains, beans, nuts and spices Health & body care products
Open 7:30am-8pm daily
268 East Front St. • Downtown Burlington • 336-223-0390
www.CompanyShopsMarket.coop
36
NaturalTriad.com
4. Incorporate 30 minutes of Interval Cardio 2-3 times per week: Similar to lift- ing light weights, long duration steady- paced cardio does very little to change body composition. I encourage decreasing the duration of cardio workouts to no more than 30 minutes while also upping the intensity. A good place to start is incline walking. Set the treadmill to a 15% incline and walk as quickly as you can for 1 min- ute and then decrease the speed to 1.5 -2 mph for one minute to recover. As this becomes easier you can decrease the rest intervals to 30 seconds and/or increase working speed.
Unfortunately it is impossible to
change our genetic makeup entirely, but by using the above methods we are ca- pable of improving our overall body com- position, including our “trouble spots”. Moreover, lifting weights is empowering and a great confidence booster. Good Luck!!
Emily Saunders is a Metabolic Effect Certi- fied Personal Trainer and Fat-Loss Coach and a part of JillFit Physiques. Please con- tact her at
emily.saunders@
hotmail.com if there are questions you would like to see her answer in this column.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52