How many times have you seen people spend an hour killing themselves on the treadmill, only to go to Starbucks and have a large coffee and a cookie afterwards.  In their head, they did a 5k run, so they deserve the treat.

Unfortunately, it’s not as simple as “exercise to lose weight”.  Exercise can help, but it isn’t a magic solution.  A Starbucks Venti Chai Latte with low fat milk contains 332 calories, and a chocolate chip cookie from the same store has about 430 calories in it.  That’s 763 calories in one after-exercise snack.

Let’s assume you’re a 150lb man, and you do your 5k run in 35 minutes – a decent pace for the average person.  You’d burn around 357 calories for your efforts, just slightly more than the calories in the drink, but your 5K run hasn’t “paid for” the cookie.

Calories In VS Calories Out

The equation for weight loss is quite simple.  If you burn more calories than you consume in a day, you’ll lose weight.  If you eat more calories than you use, you’ll gain weight.  The amount of calories your body burns in a day is known as your maintenance calories – the number of calories you would have to eat to stay at the weight you are.

If you’re trying to lose weight, a good goal is to consume between 250-500 calories fewer per day than your maintenance level.  That would amount to between 2 and 4lbs of weight loss per month.  Slow, steady, and sustainable.

How Does Exercise Fit In?

Exercise can help with that goal because exercise uses calories.  Let’s say that your maintenance calorie allowance on an average day, with no exercise at all, was 2,500 calories.  You’ve decided to aim for 4lbs of weight loss per month, which means you need to be 500 calories under.  2,000 calories might feel like a pretty strict allowance when you first go on a diet.

By doing that 5K run, you’ve increased the number of calories that you burn that day.  If you’re counting calories, you’ve just bought yourself an extra 357 calories to play with.  Whether you spend those calories on a beer, a couple of chocolate biscuits, or an extra serving of chicken and veggies is up to you – but for many people, that extra treat saves their sanity.

It’s the Math That Matters

Exercise is important, and does offer other health benefits, but exercise alone won’t make sure those extra pounds come off.  If you’re eating junk day in, day out, then no matter how hard you train in the gym, your waistline won’t go in the direction you want it to.  The only way you can guarantee weight loss is if you get your diet under control.

Written by Amy Fowler on behalf of The Poppy Run, who organise 5k runs in aid of The Poppy Appeal.

Womens Fitness Tips

This workout video from Femme Fatale Fitness is perfect for toning bums, tums and thighs. These workouts will target those stubborn areas to reduce fat and tone muscles.

Warning: The sound is not good on this video, the trainer speaks quietly and the music is very loud! Nevertheless, it is worth watching to learn the correct form of the exercises below.

This workout is done as a circuit, you cycle through each exercise and if you are fit enough you repeat them all again. To start with work on going through the exercises just once. The video provides instructions on how many of each exerise to perform. You generally perform 8 to 12 of each exercise.

You can do these exercises at home or in the gym. Home workouts can be very effective and do not cost anything. Plus they can be done at any time of the day. No more gym memberships, no more excuses for not being able to get to the Pilates class. Get out your yoga mat, put on some music, and start working out!

All of these exercise use a customised sandbag. It is a “sand bag” fitness routine. A sandbag simply acts as a dead weight. It has some advantages over traditional barbells and dumbbells. For a start it is softer to you can hold it to your body more comfortably. It provides many grip options. Watch the burpee, press and squat combos at the end for the video to see how you can use it to effectively increase the intensity of a traditional bodyweight workout – the burpee.

1. Clean to Reverse Lunge – works thighs and buttocks – a great leg strengthener
2. Squat Presses – works thighs, buttocks and arms/shoulders – a combination exercise to burn more fat
3. Single Leg Deadlifts – works the thighs and lower back and improve stability
4. Shovelling - these work the core and simply mimic a shovelling movement. A simply twist and squat.
5. Lateral Lunges – these focus on the thighs. Step wide and sink low for best results.
6. Bent-over row to clean and press – clean and presses work the back, shoulders, arms, great for toning and strength
7. Get-up Bridge – another excellent core strength exercise, similar to the Turkish Get Up. A fantastic core strength exercise.
8. Sandbag Ab Isolation Exercise – works the abs of course! Really these are leg raises, but very effective at improving hip strength.
9. Windmills – a core workout that is most often seen in kettlebell classes.
10. Shoulder lunge press – complex movement that works the legs, shoulder and the stabilizing muscles.
11. Around the world – works upper body and core, a very dynamic exercise.
12. Marine Burpee and Squat – very intense workout that requires a good fitness level. A squat, squat thrust, leg split, then jump squat back. If you want to go really hardcore add a push up!

Many women are put off weight training because it has a very masculine image, and women fear that they will bulk up. However, unless supplements and steroids are taken, women will not bulk up when weight training. Weight training will help to reduce stomach fat, and tone the buttock and thigh muscles much more than just cardio exercise alone.

Weight training routines are generally broken down into repetitions (often shortened to reps) and sets. A set describes one exercise done repeatedly for a specific number of repetitions (or until muscular failure) and repetitions are simply the number of times the weight is lifted through its full movement.

The video below provides a great introduction to weight training. Here are the exercises that are covered:

• Squats – the basic leg, thigh and butt workout. Squats are the most important weight training exercise as they work the largest muscles of the body – the glutes. These are the muscles that form the buttocks.
• Bench press – works the chest and arms. Many women are concerned that bench pressing will develop a manly looking chest, however, this is not the case. If anything toning the muscles in the upper chest will give you more support and lift in the areas that matter!
• Upright rows – works the shoulders. A great exercise. Go slow and keep good form. These are best done with dumbbells really to prevent risk on wrist injury.
• Bent over rows – work the back more and the arms slightly. When performing a bent over row focus on lifting with the back muscles and not pulling with the bicep.
• Twist crunches – best way to hit the abs. Perform crunches with your feet up on a bench and twist into the crunch.

Weight Training Myths

Basic Weight Training Techniques for Women

This video is provided by www.getrealfit.org who provide workouts design to help women workout at home.

Step-by-Step Strength Training by Petra Kolber – Fitness DVD Review

Petra Kolbar’s Step by Step Strength Training DVD is a great way for you to learn how to perform strength training workouts as part of  your exercise regime. This DVD also highlights that strength training is for women too.

The instructions are clear and Petra reminds you that you should focus on quality of exercise not quantity. This is often refereed to as keeping good form or technique. Not only quality of exercise give better results, but it also reduces injury and makes the exercises more enjoyable.

Strength training for women explains how strength training not only tones the body to give you healthy and athletic curves rather than fatty ones, but it also explains that strength training increases your metabolism so that you burn fat quicker.

The DVD provides 6 separate workouts which last from 5 minutes to 20 minutes. This ensures that no matter how hectic your life is, you can still fit in a workout. The workouts:

• Upper Body Workout (10 minutes)
• Lower Body Workout (10 minutes)
• Total Body Workout (20 minutes)
• Strength and Balance Training (20 minutes)
• Abdominal and stomach exercises (5 minutes)

Petra performs the workouts with 2 assistants, one of which performs modifications of the harder exercises which can help if you are very new to the exercises.

Exercises performed in the upper body workout include bicep curls, dumbbell rows, tricep kickbacks, diagonal raises, push ups and a variety of other exercises. The lower body workout includes all the main strength exercises, such as squats, lunges and calf raises. These produce strength and help tone thighs, buttocks and the core.

The 20 integrated workout combines upper and lower body for a full body workout. This is great if you want to give yourself a full workout, starting off very aerobic before moving on to some light weight dumbbell exercises.

The strength and balance workout is the most dynamic of the workouts and will provide a great fat burning workout that will tone bums, tums and thighs.

This DVD is called Strength Training but many of the exercises are quite aerobic, especially in the main 20 minute integrated workout. If you want a real strength training DVD that teaches you how to safely and effectively use heavy free weights and resistance machines to build strong, athletic muscle, then this DVD is not for you.

However, if you are looking for a refreshing new full body workout which also includes separate upper, lower, abs and balance workouts, so that you can split your routine across the week, then this DVD does provide that. You can increase the weight of your dumbbells to make this more of a strength workout.

All you need to follow the 65 minutes of these workouts is a chair and a pair of dumbbells. If you perform one of these workouts 3 or 4 times a week you will get fit and start to tone up and strengthen your body. A strong body is a healthy body and this is something that many women neglect. If you want to start strength training for the first time then this DVD is a great place to start.

Order Step by Step Strength Training DVD from Amazon.com

Weight training resources

If you liked the look of this workout then there are many website that offer more advanced training, here are a few of our favourites:

• ExRx (Exercise Prescription) on the Net - search by exercise or by muscle, comes with videos and instructions. Plus a nice community.
• Strength Training for Women | Mark’s Daily Apple – if you have not looked at Mark’s Daily Apple before do so. Great blog, helpful advice, well explained.
• Female Training Articles – Bodybuilding.com – Don’t be put off by the name of the photos of incredibly muscular men and women. This is an excellent resource for all things related to weight training. The community can get a little opinionated at times, but then it is one of the largest communities on the Internet so attracts a lot of strange people!
• Take a look at this one first: Train Like A Man – Look Like A Goddess!

The global economic crisis and credit crunch has resulted in a large reduction in new gym memberships. More people are letting their club memberships expire, and deciding that it is time to go it alone. So, what are the best ways to get fit, without burning a hole in your bargain bucket pocket? Exercising at home of course.

Home exercise is practically free, and one of the easiest and most structured ways to exercise at home is to follow a circuit training program. There are many other advantages of circuit training at home:

• You can exercise at any time of the day, early in the morning, or late at night. There is never a reason to miss a workout.
• You will never have to queue for an exercise machine or space on the floor mats.
• You can choose which equipment to have in your home gym.
• You do not need to fight for a car parking space
• You do not have to clean the equipment after using it – if you don’t want to!
• You will not catch anyone else’s germs
• You will not catch fungal infections either!
• You do not have to resort to spending a fortune at the club bar to quench your thirst after the workout
• You do not have to leave home – great news in winter months with ice/snow on the roads.
• You can play the music of your choice without headphones!
• You do not have to worry if your bum looks big in your new Lycra shorts.
• You have your own private changing room and shower.

Disadvantages of Home Fitness Workouts

• You are on your own, there are no personal trainers to guide you (although you may be able to find a personal trainer to come to your house)
• You have to buy all your own equipment
• Home use equipment is not as durable as commercial quality equipment, and it can be costly to fix
• You have to clean your own equipment!
• Most people cannot install a swimming pool, sauna, Jacuzzi or squash court.
• No gym classes to attend, no sexy aerobics instructors.
• No socialising after workouts in the health club bar.

Best Ways to Get Fit and Workout at Home

Knowing various methods of exercising is essential to maintaining your fitness at home. If you think that you can get fit and stay fit with just the latest fitness DVD, then you are more likely to soon lose motivation and fail. Here are our recommended ways from MotleyHealth.com to workout at home:

1. Circuit training. Circuit training workouts are possibly the best way for anyone to get fit. The term circuit training is broad and it can include many different types of exercise. People often speak of weight training circuits, football circuits as well as cardio circuits. But we refer simply to the traditional style of exercise – old school physical training exercises: press ups, sit ups, star jumps, skipping, squats, squat thrusts, burpies, lunges, box jumps and sprints. Simple but effective. These traditional exercises are used by martial artists and military training instructors to get people fighting fit.
2. Boxing training. Boxers are certainly amongst the fittest professional athletes. Their training routines are intensive and designed to build stamina, speed and strength. These attributes will get you fit. You can pick up a punch bag and gloves online for a reasonable price, and the circuit training exercises require little or no equipment.
3. Weight Training with Free Weights. Unfortunately we do not mean free to buy, but free of cables. Many people think that to workout at home they require an expensive home gym. Although we welcome you to purchase a home gym from our store, free weights are best, and cheaper. To start strength training, you only need a set of dumbbells to start with. When starting out with weight training, perform the compound exercises: squats, deadlifts, bent over rows, upright rows, shoulder press, clean and press, power cleans. These will put you in good stead and define muscle quickly.
4. Yoga workouts. Yoga is something that is actually very much suited to the home. Yoga requires only a small space, little equipment (a yoga mat will suffice) and is not as complex as many people think. In fact, yoga clubs are often full of people that could quite happily do all the exercises without the aid of the teacher – the teacher merely acts as a prompt for each exercise.
5. DVD Fitness Workouts. Although we said that you may get bored with doing the same DVD workouts all the time, they are an excellent way to learn to get into shape, and also provide excellent motivation. Some people actually feel more motivated with a DVD – they feel more confident, as no-one can see them. The instructors are often professional presenters that are better at providing motivation. Also, many DVD’s are an excellent way to learn to get fit in the first place – whether you are learning yoga, weight training or Pilates.
6. Follow a celebrity workout. Celebrities often inspire people to get fit, and we have many celebrity workouts here for you to learn form.
7. Start walking, jogging or running. OK, unless you buy a treadmill, this is not strictly a “home workout” – but you do not need to be a member of a gym. Jogging is a very affordable and effective way to get fit. Although, not ideal if you have knee problems or are very overweight to start with.

There are many other ways to get fit and beat the credit crunch. Contact some old friends and see if they want to play football/soccer sometime, or just put on some music and dance the night away in your living room.

In fact, dance workout DVD’s are becoming more popular again, partly due to the success of Strictly Come Dancing and America’s Dancing with the Stars, but also due to the credit crunch.

Inline Skating

Exercising outdoors is a refreshing and invigorating way to get fit. Some researchers have found that taking regular outdoor exercise provides health advantages over exercising in the gym or fitness classes. During the winter when the days are shorter this is especially true as often people do not see daylight for days at a time.

If you live in the countryside then you will have a lot of options available to you, such as running along public footpaths and bridleways or cycling the country lanes. For everyone else in the cities or suburban towns a trip to the park can provide some great ways to get some exercise in.

Running in the Park

Jogging and running is a very effective way to get fit and also to lose some weight. Ideally you should run on grass to reduce impact on your joints. However, with good running shoes and a quality asphalt surface running on the pavements it not going to cause you any problems. When running in the park it is a good idea to find a circular route and time how long it takes to do one lap. Then you can work on running faster or performing more laps. This makes it much easier to work on your fitness and keep pushing yourself harder. Runners World provide lists of clubs and events around the UK.

Cycling around the park

Some larger parks offer pavements and tracks for cycling. If your park provides this then why not buy yourself a bike? Cycling is a lower impact form of exercise and still very effective. However, the park does need to be large to get the most from this. But in large towns it will still be better than cycling on the streets. Just be careful of the other park users. For more on cycling in the UK take a look at British Cycling where you can find details of events and cycling clubs in your area.

Inline Skating

If you park is equipped with a well maintained and level path then in-line skating is a fun way to exercise. Many parks in London are filled with skaters in the summer months. Skating is a low impact (if you do not fall over!) form of exercise that really works the legs and thighs. All you need is a pair of inline skates and you are off. If you would prefer to start with some organised classes and outings then head over to the United Kingdom Inline Skating Association where you can find a list of clubs and societies that offer training and weekly “skate outs”. For Londoners CitiSkate offers many classes and events.

Circuit Training Exercises

If you can get to the park at a time when there are no children around, generally early in the morning or as it is getting dark, you can use the climbing frames to help you perform some circuit training exercises. Pull ups, dips and push ups can be performed on most climbing frames and if there are some monkey bars using these will really help to strengthen your torso and burn some calories. If you are in any doubt about how to perform these exercises ask a personal trainer, or better still, see if there are any outdoor boot camp classes running nearby. To find a personal trainer always use the National Register of Personal Trainers to ensure that you are hiring a fully trained and qualified instructor.

Kayaking

Many towns have canals and rivers running through them, and sometimes you can find kayaking clubs or rowing clubs that organise regular classes on the river. This can make a real change from the usual form of exercise and they often have a really good social scene. The Canoe England organisation keeps a database of clubs so if there is something nearby you should be able to find it there.

Overall, exercising in the park is a refreshing and enjoyable way to get fit. If you exercise with others you will also have more fun. Circuit training with boot-camp class, cycling or skating with your family or jogging with the local running clubs, all will brighten your day and make you healthier.

Reference

“A systematic review of evidence for the added benefits to health of exposure to natural environments” by
Diana E Bowler, Lisette M Buyung-Ali, Teri M Knight and Andrew S Pullin. BMC Public Health 2010, 10:456 doi:10.1186/1471-2458-10-456.

If you’re new to dieting or, perhaps you’ve lost weight in the past and have now gained it back, your first step is to look in the mirror. Literally, when you look in the mirror you may not like what you see. Take an honest inventory of your current habits asking questions like:

1. Do I exercise? If so, how regularly?
2. What foods am I eating? Processed foods and foods high in fat and sugar, or natural foods?
3. How often am I eating? 3 meals a day? More? Less?
4. Do I eat even when I’m not hungry? Am I an emotional eater?
5. Do I consume most of my calories at night? Remember, calories are also found in beverages.

Your eating habits and your physical activity level (or lack thereof) will likely give you a good starting point as far as what needs to change.

On the surface, losing weight is simple. Basically, you need to consume fewer calories than your body burns. Your body uses calories from food for energy. Every metabolic process in your body requires energy. Some foods have more calories than others and foods that are high in fat and sugar are also usually high in calories. If you take in more calories than you burn off, your body will store those extra calories as fat.

It is easiest for your body to burn carbohydrates for energy. If your diet contains foods lower in carbohydrates (low glycemic index foods), your body will begin to burn stored fat for energy, a process called ketosis. You can build on these principles as you teach yourself how to eat properly, whether you’re at home or dining out.

• When eating starches, go for the whole grains instead of refined and processed foods.
• When selecting proteins, choose lean cuts that are lower in saturated fat.
• As for fruits, choose berries and citrus and avoid canned fruits and fruit juices, which are higher in sugar.
• Green vegetables are a good bet. You can’t go wrong with salad greens and spinach (just don’t overdo it with the dressing!).
• When selecting fats, choose healthy oils like olive and canola oils instead of hydrogenated oils and butter.
• Water is also essential to any healthy diet as it provides proper functioning of organs and removes wastes and toxins from your body. Drink twice the amount of water you think you need and then double that – seriously!

There is nothing magic about nutrition and while claims of miracle drugs and miracle diets come and go they are usually unsustainable and/or dangerous long term. You need to find a diet that works for you and stick with it and make sure your diet includes a wide variety of foods that you enjoy. If you limit yourself, you’re less likely to stick with it. Eat foods that you’re going to be able to eat for the rest of your life. Remember, a good diet requires a long term commitment. People who lose weight and tend to keep it off generally eat a low fat, high fiber diet. Foods with higher fiber content also help you feel full, so you’re less likely to overeat.

Exercise is usually recommended to those who are physically able. If you cut back on calories, you can still lose weight without doing a lot of exercise. However, you do need to exercise if you plan to keep the weight off. Exercise is a necessary part of improving metabolism and maintaining weight loss.

Exercise is also a good outlet for stress. After all, you’re better off hitting a treadmill at the end of a bad day than grabbing a gallon of ice cream. So called, emotional eating, which is eating to satisfy your feelings instead of your hunger, can wreak havoc on your diet plan and your waistline. We all feed our emotions sometimes, but problems arise when a person uses eating as the only way to manage his or her feelings. You’re more likely to overeat if you’re eating for reasons other than hunger and you’re also likely giving your body calories it doesn’t need.

When doing your self-assessment, if you find that you are guilty of emotional eating, there are ways to manage it. Look for healthy alternatives for comfort foods. Or, if you must indulge, do so in moderation by eating smaller portions. You can also choose another activity to keep your mind off the craving. Try exercising, calling a friend, or even exercising with a friend. The key is to recognize the triggers and arm yourself with healthy options so when those emotional cravings come calling, you’re ready and able to stay on track.

Nathan Joynt works with a leading health and wellness media company streaming on-demand health videos and weight loss videos online.

A Woman Stabilizing Hormones to Lose Weight!

If you want a really easy weight loss tip, then this is it: Go to bed and turn out the lights!

Research has shown that people who get at least 8 hours sleep a night lose more weight than those that get less than 6 hours of sleep, even if diet (in terms of both calories consumed and type of food eaten) is the same and exercise regime is the same.

In addition to this, recent research has also shown that there is a link between light and weight gain. In a study on mice it was found that sleeping with even just a dim light on resulted in increased appetite and increased weight gain.

So, if you are almost losing weight with your healthy diet and workouts, but not quite, or just hit a wall recently that you cannot seem to get past, then maybe the answer is to sleep on it, and sleep well.

The research was carried out by the Kaiser Permanente Center for Health Research in Portland, America. The research was funded by the National Center for Complementary and Alternative Medicine which is a part of the National Institutes of Health (nih.gov), which is in turn a part of the US Department of Health and Human Sciences. So basically, this is a government backed piece of research which gives it some credit. The research was also published in the International Journal of Obesity.

6 Month Weight Loss Plan

In the study researchers analysed a activities and lifestyle factors from a group of people who were on an active weight loss plan. Although there is more research to be carried out initial findings found that irregular sleep and lack of sleep is a risk factor for the development of obesity.

One theory is that reduce sleep affects hormone levels which disrupt appetite suppression and metabolism. In addition to lack of sleep, spending more time in front of a computer screen or television also raises the risk of a person becoming obese, as does depression and stress. However, it is not so much that using a computer makes you fat, it is simply that people who use computers more tend to have less time for exercise.

So fat the research has examined 472 obese adults over a 6 month period which included a weight loss plan. All the adults studied we at least 30 years old and have a body mass index of 30-50. Anything over 40 is considered morbidly obese. A healthy weight is a BMI below 25 and above around 18. All the subjects in the study had their diet and exercise habits recorded every day for the 6 months. They all had to perform at least 180 minutes (3 hours) of exercise each week. There were also 22 group support sessions, almost one per week.

Over the 6 month plan average weight loss was 6.3 kg and 60% of subjects lost 4.5 kg (10 pounds). Not how there was a general success while on the plan – all those people who fail to lose weight fail simply because they do not stick to the plan. The weekly support groups are very helpful in keeping people motivated.

On average the subjects actually performed 195.1 minutes of exercise each week, more than the amount set by the plan.

The people who slept for less than 6 hours tended to lose less weight. When you think about this, this is not expected at all. We burn more energy while awake than when sleeping. Also, being awake provides more opportunities for activities such as exercise. However, the results are clear – if you lack sleep you are less likely to lose weight.

Chronic Stress?

Chronic stress is thought to be a major contributing factor. Stress affects hormonal levels and the effects of stress actually build up over time. This often leads to increase comfort eating and binge eating which can dramatically increase calorific intake.

Of course, this does not mean that if you get more sleep you will lose weight, it just means that a lack of sleep sets you up for weight gain or slower weight loss.

References:

• Elder CR, Gullion CM, Funk KL, et al. Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study. International Journal of Obesity 2011, March 29.

Reported by:

• Sleep patterns affect weight loss. BBC News, March 20 2011
• Sleep ‘affects weight loss’, NHS Choices, March 30 2011

Here we share 3 of her short video workouts. Do not be fooled by the length of these workouts, they may be short but they are intensive. Also Zuzana has edited the videos down, so the actual workouts are a little longer than we see here.

Upi can perform one of these every day or put them all together for one longer workout to perform a few times a week. Remember, just doing these workouts alone will not get you a body like Zuzana. She does a lot of exercise, and that includes daily cardio routines to burn off all excess fat as well as intensive weight training routines.

Full Body Core Workout Exercises 1

Supersets on a stability ball. Many people own a stability ball, few people work themselves to this level of intensity with it! Perform these supersets and you will be burning fat and toning muscles in no time.

Full Body Core Workout 2: Back and Chest

This is a great workout. Many women neglect to exercise the back and chest, fearing that they will become too muscular or too bulky. This is not the case though, a strong back and chest helps to support your whole body and make you look healthier and fitter. Also it improves posture so that you are less likely to become hunched as you grow older.

Lower Body Workout 3: Step Exercises

There are more core body workouts in the series, but these lower body exercises from Zuzana need a mention. Excellent for toning thighs and buttocks. You could possible do this workout every day. Combined with some regular cardio and a healthy diet this routine will certainly help you to tone your thighs and bum.

To see more of  Zuzana Light’s workouts visit her at www.bodyrock.tv. She is an inspiration to all women and is proof that working out at home can be extremely effective. No gym membership required!

Single arm crunchies

Start as with normal crunchies lying on the floor with knees bent and hips width apart. Engage your abs, keep your neck and head in line with your spine, avoiding any curvature. Place your right hand behind your head and rest your left hand on your thigh.

Lift both shoulders off the floor while sliding your hand along your thigh to your knee. Hold, then return to the floor. Do not pull on your head. Switch hands and repeat. Aim to do 20 reps in total (10 on each side, alternating after each one).

The idea is that rather than performing the more common straight crunch your twist slightly to work one side of the stomach and then the other.

Knee Push Ups

Push ups are a great exercise, they strengthen your arms, shoulders and back as well as the chest. They will not make you look bulky! Performing knee push ups makes the exercise easier so that you should be able to perform 10 repeats. With your palms flat on the floor and fingers facing forwards lower your chest to the floor, keeping your back straight. The push yourself up. If your knees hurt try kneeling on a towel for better comfort.

Inner thigh raises

The legs hold our biggest muscles, and exercising the legs is key to toning the thighs and buttocks.

These are done by laying down on your side with your legs straight and one foot resting on top of the other. Start on your right side.

Support your head with your right arm and place your left hand in front of your chest. Contract your abs and then move your left (top) leg so that it is pointing away from you, still on the floor.

With your right leg straight, lift it upwards off the floor. You should be able to lift it 10-15cm (4-6 inches) comfortable. Hold the lift for a few breaths and the relax, lowing the leg, but do not touch the floor. Repeat, ensuring that your foot does not touch the floor during the exercising. Perform 10-20 reps before rolling on to your left side to do the same with your left leg.

Squats

Squats are one of the best exercises, both for building strength and toning. Athletes, footballers, dancers and martial artists all perform squats to build strength and muscle. These are key to toning up the thighs and bottom.

Squats work the largest muscles of the body, the glutes, which are the muscles that form the shape of the bum. They also work the thighs and hips too.

To perform a squat simply stand with your feet shoulder width apart and your toes pointing forward or slightly to the side. Then bend at the knees and keeping your back straight lower your body downwards as if you are about to sit down. Make sure that your bodyweight is kept to the rear and that your knees do not extend further forward than your toes.

Squat down as far as is comfortable, aim to squat so that your thighs are parallel to the floor. It may take some practice to go this low.

If you struggle to squat low enough you can assist yourself by holding on to the back of a chair with arms stretched out. Face a chair away from you and then as you squat support yourself and aid yourself when push to come up again.

4 Alternative Legs, Bums and Tums Toning Workouts

There are so many ways to get fit and tone the body, but which are best? One school of thought that is certainly proving to be effective is that variety is the best method. If you can perform 4 different workouts each week then you will lose more fat and build more muscle than if you repeat the same one over and over.

Before we start exercising for weight loss we must know why we are exercising. Although you burn calories while exercising, the biggest advantage comes from building new muscle tissue. Muscles are very demanding in terms of energy, so to grow and maintain muscle you need more energy. Muscles therefore increase your metabolism and make you burn fat quicker.

This is why when we are talking about weight loss we always advise you to do full body workouts. It is not worth just exercising the abdominals because you want to increase total muscle mass as quick as possible to help burn more fat. To do this you need to perform compound movements (movements which utilise several different muscles groups at the same time) and also work the largest muscles in the body. This means legs, glutes, back and chest.

Do not worry about muscle – you will not bulk up or look all veiny like Angelina Jolie. The aim is to look healthy, athletic and curvy. Muscle provides curves, glutes are the main muscle of the bottom, and to get a good shape you need to work the muscle rather than rely on fat deposits. Muscle is fit as well as sexy! So lets look at our 4 workouts.

Exercise Workout Number 1

We start with the weight training. You can perform these exercises using free weights and a weight lifting bench or by using machines. Dumbbells and barbells are both allowed.

• Squats. Squats are possibly the most important exercise that you will do. To perform them properly you stand with your feet just over shoulder width apart and then squat down until your legs are almost parallel to the floor before returning to stand upright. Always look forward when squatting and not down, this helps maintain correct spinal alignment. Perform 3 sets of 10 squats with a weight that is challenging.
• Reverse Lunges. These involve standing up straight, usually while holding a dumbbell in each hand. Step backwards with one foot and sing your weight downwards, bending the front knee. Then return and repeat on the other leg. Again, 3 sets of 10 is best to start with.
• Bench Press. Bench presses work the chest. Do not worry, they are not going to make you look like a bodybuilder, and they will not burn off all your fat either. But they will help your muscles shape and support your chest. Use a solid flat bench and with dumbbells or a barbell press the weight directly upwards from your chest until your arms are straight. Many gyms have chest press machines that you sit upright on and perform the same movement.
• Shoulder Press. This helps to tone the shoulders and also triceps that help with under arm fat and “chicken wings”. Sit upright and press a bar (or dumbbells straight overhead).
• Curls. You can either curl dumbbells or a barbell. Excellent exercise for building stronger arms, not only will you look fitter and healthier but you will be able to carry your shopping and kids with ease!
• Calf Raises. These help build shapely lower legs. Just stand on a step with your heels off the step and lift your bodyweight up and the lower again. Repeat 20 times. You can hold weights if you need to.
• Pull Downs. These work he back, another major muscle group. A strong back helps to give your body an elegant structure and improves posture. Simple sit on a pull down bench and pull the weight towards your chest. You can instead do pull ups (modified of assisted).

Exercise Workout Number 2

The second workout is a traditional bodyweight circuit training workout to help increase muscular endurance and cardiovascular fitness. It also burns a lot of fat.

• Bodyweight squats. Same motion as the weighted ones, but with just bodyweight. Aim to complete 100 squats in a session. Either all at once or in any number of sets.
• Star Jumps. Classic old school gym exercise that gets your heart thumping and tones and strengthens your legs. The lateral movement of the legs helps to build stabilising muscles that will help you in other exercises.
• Skipping. Skipping is something that only school girls and boxers do, which is odd as it is such a great exercise, everyone should learn to skip. A great fat burning cardio workout.
• Burpees. They sound odd, but are very effective. From a standing upright position, you squat down to touch the floor, then kick your legs backwards, perform 1 push up, then hop your feet forward again to under your body, then explosively jump upwards with your arms in the air. Land on floor, and repeat. Excellent fun, burns a lot of fat and tones the muscles of the legs, core, and arms.
• Push Ups. Often a hard exercise, so “quarter push ups” are allowed which are when you support your body on your knees instead of your feet. Try to perform up to 50 in a session. Building up push up strength will really help to tone muscle and burn fat.
• Crunches. The classic abs exercise – although alone they will not get you a flat stomach, you still need to do them to tone the stomach.

Exercise Workout Number 3

High intensity interval training workout. This workout involves performing high intensity intervals, which just means sprinting then slowing down to recover  and then sprinting again. You can perform them on exercise bikes, elliptical machines, treadmills (although harder), rowing machines, while out running or swimming.

Short workouts with multiple intervals have been shown to be very effective at improving fitness and burning fat.

Warm up for a few minutes first, and then perform a 30 second sprint. At the end of the 30 seconds slow down to work at a gentle recovery pace for 60 seconds, then as soon as the recovery minute is finished perform another sprint.

Using a machine is easier as it can either be programmed or will have a clock. It is harder to perform this type of training while running. If you are outside you need an interval timer to beep at you for each stage. If you are on a treadmill you have to be careful to not go too fast that you can no longer control the machine! Ellipticals, bikes and rowers are really the best options.

Exercise Workout Number 4

Endurance training. Even though intensive workouts are best for fitness and weight loss, longer sessions are still important. Walking is actually a very good option, so walk for 45-60 minutes at a time to build up stamina and muscular endurance.

So there you go, 4 types of exercise to do each week that will get you fit, tone your muscles and burn fat. Hop to it!

Warming up and cooling down

It is important that you perform a warm up and a cool down before and after your main exercises. A warm up ensures that blood is flowing to your muscles and that your ligaments and tendons are ready for some work. This is a good time to do your cardio workout – a gentle job for 10-15 minutes is a good way to warm up.

The cool down is best done with stretching. Stretching helps your body to become more flexible and this reduces risk of injury from exercise. Also when you can move through a greater motion you can work yourself harder, such as squatting lower or running with a longer stride.

Ideally by the time you have finished your cool-down your heart rate should have returned to normal and you are no longer sweating heavily.

Web Sources and Resources

These sites and articles provide more information on the options we discuss above. The research papers provide evidence to support our workout ideas.

• “The ultimate legs, bums and tums workout“, by Jacqui Ripley, iVillage
• Advice and instruction on exercising thighs: www.exrx.net/Lists/ExList/ThighWt.html
• Which is best? spinning…or bums, tums and thighs?! - NetMums.com
• “11 At-Home Exercises For Women – Save Time And Money” by Angelique Millis. Bodybuilding.com
• “Reduction in intra-abdominal adipose tissue after strength training in older women” by M. S. Treuth, G. R. Hunter, T. Kekes-Szabo, R. L. Weinsier, M. I. Goran, and L. Berland. Journal of Applied Physiology April 1995 vol. 78 no. 41425-1431. Abstract: jap.physiology.org/content/78/4/1425.short
• “Effects of Sit Up Exercise Training on Adipose Cell Size and Adiposity” by Frank Katch. Research Quarterly for Exercise and Sport, v55 n3 p242-47 Sep 1984. Abstract: www.getcited.org/pub/103341727
• “Impact of exercise intensity on body fatness and skeletal muscle metabolism” by Angelo Tremblay, Jean-Aimé Simoneau, Claude Bouchard. Metabolism Volume 43, Issue 7, July 1994, Pages 814-818. Abstract: www.sciencedirect.com/science/article/pii/0026049594902593

“There are no truly effective treatments for cellulite.“ Mathew M Avram, 2004.

We have started with this quote from Mathew Avram as it is important to know that currently there are still no known cures or effective treatments for reducing cellulite. However, one method that some people have claimed to help to reduce the visual appearance of cellulite is exercise. By exercising you reduce fat (a possible contributing factor for developing cellulite) and tighten the skin and muscles to help make the skin stronger and more elastic.

Cellulite affects around 9/10 women – you are certainly not alone in trying to reduce cellulite!

Step 1 – Cardio Exercises

A health diet can help you prevent cellulite, but it will not get rid of it. The only way you can remove cellulite and have a smooth bum, tummy and thighs is by exercising regularly!

Exercise will not only help you to remove cellulite, but it will also help you to lose some inches on the waist and hip area and get you toned, fit and slimmer.

The more you sweat better results you will get! When you exercise your body circulation speeds up and increases the levels of oxygen in your blood. This stimulates the lymphatic system to work and dispose of internal body waste more effectively, helping to break down the fatty deposits that can cause cellulite.

Exercise regime targeted to fight cellulite

Go running – To help the body to remove cellulite you have to do some cardiovascular exercise to boost the circulation. So, you can do a 20 minutes session of intensive running on a treadmill three times a week. Start the session according to your fitness and increase the intensity of the running time as you get fitter. If you can talk comfortably while exercising you are pacing yourself correctly. At the end of each session do a quick sprint for the last couple of minutes until talking becomes difficult.

Aerobic exercise – Start a cardiovascular activity that you enjoy such as running (as above), dancing, skipping, cycling or brisk walking. The idea is to improve your cardiovascular fitness, helping the body to tackle cellulite.

Aerobic workouts

Choose a workout that you like and go for it. Some breath-taking exercises include:

• Kick Boxing: This exercise is great to shape the bum and burn some calories.
• Cross Trainer: Go for a 3 to 5 percent incline to really work on the bum and legs and switch direction every 5 min if you can to work the muscles all around.
• Power Yoga: If you are into yoga, practice the Sun Salutation, as this will keep you moving and help your body to detox, which also helps to improve bumpy skin due to cellulite. Also try poses such as the warrior and the chair to work your thighs.

Step 2 – Dynamic Exercise Routine

After each 20 minutes cardiovascular session, start a five minutes exercise routine workout with 10 to 20 repetitions each, as follows:

Shrinking Squat – Stand with your feet hip-width apart, hold a 5lbs weight on each hand, toes pointing forward. Bend your knees down into a squat position, keeping the body weight on your heels, leaning forward slightly and keeping the back straight. As you straighten the legs and stand up from the squat, lift one foot and extend one leg at a time sideways in a slow movement, tensing your bum muscles as you do it.

Dead Lift – Stand with your knees slightly bent and feet hip width apart. Hold a 5lbs weight in each hand, clutch the tummy muscles in and lean forward hanging down the arms by the outer thighs, rolling the shoulders back and bending from the hips. Stand back up again in a slow movement.

Side Lunge – Stand upright, bend the elbows and hold the weights pulled in against the chest. Bend the right knee and take a long step straight out to the side with the left leg, toes turned out. Pressing the hip back and leaning forward slightly, lunging down to the right.

Pelvic Tilt – Lie down on your back, bend the knees creating a 90 degree angle to the floor. Keep the arms straight by your sides, palms facing down and touching the floor. Tilt the pelvis up and raise the hips, then open the left thigh out to the side, with a step movement bring the knee back in line with the hip, repeat with the other leg.

Stepping – Stand behind a low bench or step, position the right foot flat on the step, keeping the hand by the sides. Clutch the right bum and stand up onto the step. As you go up lift your left leg out to the side with a slow and controlled movement. Return to the initial position and switch sides after completing a set.

These five exercises should be performed with a slow and controlled movement to work the muscles correctly. In case you don’t have 5lbs hand weights, you can use two half-litre bottles of water.

References and web resources

• “Cellulite: a review of its physiology and treatment” by Mathew M Avram. Journal of Cosmetic and Laser Therapy 2004, Vol. 6, No. 4 , Pages 181-185 (doi:10.1080/14764170410003057) Abstract.
• “Cellulite Treatment: A Myth or Reality: A Prospective Randomized, Controlled Trial of Two Therapies, Endermologie and Aminophylline Cream” by Collis N, Elliot LA, Sharpe C, Sharpe DT. Plastic & Reconstructive Surgery: September 1999 – Volume 104 – Issue 4 – pp 1115-1117 Abstract: www.ncbi.nlm.nih.gov/pubmed/10654755
• “Thin thighs in 30 days” by Mandy Franis. Mail Online. Accessed Oct 2011.