Drop Your Freshman 15 Core progressions 1


Filed under Beginner workouts, Fat loss

Yesterday we looked at a Dynamic warm-up that you can use before you engage in your fat loss workout, today we will continue onto some activation movements for the core.
Muscle activation movements will promote better exercise technique by engaging certain muscles before you begin resistance training. Muscles around the hip like the glutes and musles of the stomach like the obliques can sometimes be slow to respond, so what we do is turn them on and then begin our fat loss workout.

For more information on exercises to get you lean click here

Sep , 30
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Drop Your Freshman 15 warm-up video


Filed under Beginner workouts, Body Toning, Fat loss

Here is a video of The dynamic warm-up you can use before you start your Drop Your Freshman 15 fat loss program. Each movement should be done for 9-12 reps, with a focus on increasing the range of motion each repetition.

Sep , 29
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Workout of the day


Filed under Beginner workouts, Body Toning, Fat loss

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Perform Dynamic warm-up:

Arm circles 12 reps
Chest and back stretch 12 reps
PNF pattern total body 12 reps
Elbow to instep static stretch 3 reps per leg
Reverse inchworm stretch 6 reps
High kicks 15 per leg- front and sideways
butt kickers 20 per leg

Conditioning

Run 20 mins on treadmill at a rate of YOUR percieved exertion 6

Sep , 27
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Workout of the day- Medicine ball Circuit


Filed under Body Toning, Fat loss, Intermediate Workout

everlast-boxing-leather-medicine-ball-core-training

Warm-up:
- Jump rope or jumping jacks for 2-5 minutes
- Front plank 30 seconds
- Side plank 30 seconds per side

Mini circuit 1:
A1- Medicine ball Squat and press 15 repetitions
A2- Medicine ball lunge with sideways rotation
A3- Medicine ball Push-up 6 repetitions per arm

perform 2 sets then move on to “B” circuits

Mini circuit 2:
B1 – Medicine ball wood chopper 15 per side
B2- Medicine ball abdominal toe reach 15 repetitions
B3- Medicine ball side lunge w toe reach

perform 2 sets then move on to “C” circuit

Mini circuit 3:
C1- Medicine ball windmills 20 total
C2- Medicine ball hip lift 15 per leg
C3- Medicine ball plank 30 second hold

perform 2 sets to finish the workout of the day!

Sep , 24
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Tighten up your trouble spots


Filed under Body Toning, Fat loss

When it comes to sculpting the body, there are a few key areas that most women are concerned with. These areas are the stomach, back of arms, butt and legs. Below I have outlined the best exercises to firm up these problem spots.

The Stomach
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The tummy is usually one of the last areas to shrink for most people when they start exercising regularly. It can be super stubborn and hard to get rid of, if you don’t know how to target it properly. I have found that exercises that teach you to engage the muscles of the core like planks and side planks work wonders for shrinking inches around the belly. Planks teach the body to relearn how to engage the muscles of the stomach making you more aware of how you should hold them through out the day. Another fantastic exercise that you should incorporate if you are looking to shrink the inches around the mid section is “leg lowering”. Leg lowering exercises fire the obliques and can be felt in the lower portion of the abs, where most people carry the extra pooch.

The Arms
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The dreaded flabby arm is long been a cause of misery for many people. The flabby arm is often caused by an imbalance of hormones estrogen and testosterone. There is only one solution when you have to tighten up the arms, and that is to incorporate movements compound movements into your training regime. Compound exercises like bench dips, and push-ups force the body to use more muscle than a isolation exercise like a kickback, the benefit of this is that your body starts to re-balance the hormones, which means toned slender arms.

The Butt
citizens-womans-butt

When a bootylicious backside is escaping you, there is only one remedy; Dead lifts. Though dead lifts sound like something out of a horror movie, they will make your butt look like a dream, the key is to perform them properly. The perfect dead lift begins with a shoulder width stance and the dumbbells held in front of the thigh. Next slowly push the butt backwards, making sure to maintain a flat back posture. At the bottom of the movement you should be bent at the waist and looking down towards the floor. Slowly reverse the movement and make sure to squeeze what your momma gave you at the top.

The Thighs
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As women get older the thighs tend to get a little bigger because of the maturity process, the key to making them look good is to keep them lean. Lean legs can be achieved through a variety of movements such as squats, lunges and hip extensions. If you combine these exercises with cardiovascular movements that strip the fat off like rope skipping or salsa dancing your legs will look like magic.

For a more in depth explanation of how to incorporate these movements into the most effective body slimming exercise program for students click HERE

Sep , 24
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How much is too much


Filed under Beginner workouts, Exercise program, Fat loss

One common question I am often asked is how often should someone workout.
The answer to that depends on a few key things like;
- What are your fitness goals?
- Do you have to meet a fitness deadline?
- How long have you been training for currently?
- Do you participate in any other sports or physical activities?
- What is your current schedule like?

What are your fitness goals?
As you can see there are many factors to take into consideration when planning a fitness program.If you have a specific goal in mind the time line to achieve it, is easier to narrow down. In the case of “The Freshman 15″There is no reason why, with sound training and nutrition you shouldn’t be able to shed those pounds within 12 weeks.

Do you have to meet a fitness deadline?
Once you have decided on a goal, the next step is to create a deadline, do not skip this step. Setting up a day or event to get in shape for creates a real urgency, to get things going.People who cannot narrow down when they want something to occur, often do not get to their desired destination. Make sure that you define when and how much when creating your vision of Dropping your freshman 15.

How long have you been training for currently?
Now that you have the goal and time line in place, Now you can figure out how often you should actually workout. Beginners who have never done any sort of resistance training, or who have not trained consistently for over a year should stick to 2-3 days of resistance training MAX. People often think that you have to workout everyday to get in shape (FALSE). The key to sculpting a lean beautiful body is to stimulate the muscles and then let them rest, only coming back to stimulate them once they have recovered. A schedule for beginners should look like this;

Mon- Resistance training
Tues- Cardio conditioning
Weds- Day off
Thurs- Resistance training
Fri- Cardio conditioning
Sat- Day off
Sun- Resistance training

Someone who has been training for over a year can add one more day of resistance training, if they really want to speed up the fat loss but only if they have a sufficient base.

What is your current schedule like?
The last two considerations regarding your weekly schedule and whether you participate in other sports are a reference to how busy you are, and how physically and emotionally demanding your life is currently. Lets face it, there are times during the school year when things are going to be hectic. My advice to you, is slow down when this happens. Exercise is great and can help relieve tension, but remember that the body can perceive intense workouts as additional stress. If you have too many things on the go relax your workout schedule and supplement your resistance training with something calming like a light yoga or stretch session. Your body will thank you for it

Sep , 22
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Workout of the day


Filed under Beginner workouts, Body Toning, Exercise program, Fat loss

Warm-up
3 minutes of skipping with the jump rope, or jumping jacks

Mini circuit 1:
A1: Body weight split squat 12 reps
A2: Standing shoulder press 15 reps
A3: Prone hip bridge 15 reps
perform 2 sets the move on to;

Mini circuit 2:
B1: Push-up off the knees 12 reps
B2: Dumbbell semi-stiff legged dead lifts 15 reps
B3: One arm rows 12 reps
perform 2 sets move on to;

Mini circuit 3:
C1: Jumping jacks 30 seconds
C2: Plank hold 30 seconds
C3: Jogging in place 30 seconds

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Sep , 21
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Top 5 fit hollywood bods


Filed under General fitness

5: Anna Lynne Mccord

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This lean and mean 90210 star has been recently seen strutting her stuff on the beaches of LA.
Her secret to a fab bikini body? Belly Dancing, she has been quoted as saying;
“”It’s a workout while I’m actually being challenged and entertained. I shake it a little.”
”That’s really fun. If you’re like me and you have the attention span of, like, two seconds, belly-dancing
is good.”

AnnaLynne’s lean physique is reminiscent of a dancers, and its obvious that the belly dancing is getting the job done.

4: Hayden Panettiere

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The Heroes star is a gym regular, her role demands that she stay fit for the physically challenging scenes and numerous magazine covers. Hayden has been quoted as telling US magazine that she works out with her trainer for up to an hour daily, in order to maintain her lean athletic body.

3: Megan Fox

The sultry Transformers star, admits that she tends to be pretty lazy when it comes to exercise, so she has her trainer come by her house three times a week. Megan’s routine focuses on full body routines using body weight resistance and lots of core work.
Megan-Fox-in-Sexy-White-Bikini-for-GQ

2: Jessica Alba

Growing up in a family where everyone was considered overweight, Jessica choose to fight the battle of the family bulge by learning how to cook her own meals. Jessica is quoted as saying ” When I eat breakfast, I’ll have an egg-white omelette and fruit, or cottage cheese and a peach. For lunch, I’ll have a salad. Dinner is usually vegetables and chicken or fish. During the day I’ll have some dried fruit, or I’ll have a chocolate or strawberry frozen yogurt. I don’t really eat desserts or bread.”

celebrities_female_30

In terms of her workout Jessica said, “I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself.”

1: Jessica Biel

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Voted number one Hollywood hot bod, Jessica Biel obviously spends time exercising and eating right. She credits her great physique to a mixture of resistance training and cardiovascular conditioning. Jessica’s routine starts with an active warm-up to get her body ready for resistance training, focusing on engaging the muscles of the butt, upper back and thighs. Once she is warm Jessica performs a few sets of mini circuits alternating between upper body, lower body and core work. For more information about effective workouts like Jessica’s check out the Drop Your Freshman 15 fat loss guide

Sep , 21
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