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journey-of-yasmin: A few people have asked for this photo so here it is, same weight this was about 57kg, before and after toning, I did not have a naturally toned stomach after I lost weight 🙂 (oh and i’m sorry about the mess, I’m hopeless) Source by stephmkillianRead More
After burn effect high intensity circuit workout for maximizing weight loss, fat loss and muscle toning. Source by jen_dunhamRead More
leanwife.com/… Learn to burn calories before and after your exercise session. Yoga for weight loss Fat Burning Workouts are IN, yoga is an amazing low impact full-body exercise that enhances your flexibility and balance while toning and strengthening your muscles. Join the #TEAM leanwifeworkout winnowworkout leanwifecardio! The body-bending physical poses & healthy breathing work will tone your thighs. READ ARTICLE Source by mcfadden0528Read More
leanwife.com/… Learn to burn calories before and after your exercise session. Power yoga for weight loss Fat Burning Workouts are IN, yoga is an amazing low impact full-body exercise that enhances your flexibility and balance while toning and strengthening your muscles. Join the #TEAM leanwifeworkout winnowworkout leanwifecardio! The body-bending physical poses & healthy breathing work will tone your thighs. READ ARTICLE Source by sauceyspotRead More
watchmedrop20: “ How to slim down your calves One of the reasons I’ve always been afraid of resistance training/toning/building muscle/etc. is because I didn’t want to get more muscle on my calves,… Source by xxjaynexxRead More
4 TONING EXERCISES THAT YOU CAN DO ANYWHERE If you`re not a fan of gyms and weights, or you don`t have enough time for going to the gym, read this article and find out how you can tone and tighten your muscles at home. These exercises are simple but very effective, and they do not… Source by daquietRead More
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Here are nine great exercises for toning your midsection. Remember, the ol’ Pilates trick of pulling the belly button in ensures that you’re working the deepest ab muscle (known as the transverse), which helps create a sleek midriff.
The exercises are divided into three sections: upper abs, obliques, and lower abs. You can approach this workout three different ways: pick one exercise from each section and perform two to three sets, pick two exercises from each section and do one to two sets, or for the ultimate boredom buster, do one set of all nine exercises.
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“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.
“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”
Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.
For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes. Tip: “When performing box jumps, start in a quarter squat and hinge from the hips to engage the hamstrings and glutes,” says Strickland. “Landings on the box should be soft to help avoid injury.”
For toning: While plyometric training is renowned for explosive bodyweight movements, Strickland says that there are a range of toning exercises that can be performed simultaneously. “Think anything from single-leg step-ups to incline push-ups using the box,” he says. “The varied range will target muscles you never even knew you had.”
“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland. “I run a half-hour class and never repeat the same exercise, so boredom is never an issue.”
Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.
“Kettlebells, in my experience, allow people to get deeper into the movements than say a dumbbell,” says Strickland.
For toning: Kettlebells of varying weights can be used to load isolated muscle groups. When setting up your home gym, opt for a set of light, medium and heavy kettlebells to ensure everything from shoulders to legs can be worked. Strickland’s favourite for a killer lower-body toning session? “I often work some of my favourite kettlebell exercises into a circuit to ensure the muscles are exhausted while also providing a killer cardio and fat-burning workout,” he says. “Try a burpee to kettlebell deadlift to kettlebell upright row. Say no more, this will push your whole body to its limits, and then some.”
For fat loss/cardio: Fat loss and cardio fitness are best achieved through circuit-style training, with limited rest and higher repetitions to ensure the heart rate is elevated for long periods. Strickland suggests high-intensity interval work, with exercises performed for 45 seconds at max reps followed by a short 15-second rest. Sessions should last for about 20 to 30 minutes all up. “Work from the larger muscle to smallest, allowing you to achieve a wider variety of movements. It also means the most taxing, compound movements are completed first,” says Strickland.
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