Lift Heavy to Lose Weight

Lift Heavy to Lose Weight

Blogs, Lift & Burn, Total-Body Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
  You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your body and lean out, involving fewer sets and reps and less time spent in the gym, a shortcut you can use starting right now without regret or a lick of guilt? Read on to find out about this magical training unicorn. Rep Rap Though many people assume that lifting lighter weights for 15 to 25 or more reps somehow creates a leaner muscle as a result, the body doesn’t work like that. “Super-long sets are great for muscular endurance,” explains Heather Farmer, an Olympic weightlifting national competitor and fitness coach in New York City.…
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5 Must-Try Stretches for Women

5 Must-Try Stretches for Women

Flexibility And Mobility, Sports Medicine for Women, Stretching Workouts for Women, Training Tips for Women, Workouts For Women
How many of you out there skip your warm-up? Now that everyone in North America has raised their hands, let’s talk time-turkey: This stretch hits almost every muscle in your body and takes less than five minutes to execute. It also combines dynamic and static elements, challenging your central nervous system, increasing your range of motion, and lengthening and strengthening your muscles simultaneously.Do these five positions in order, holding each for three to five seconds when using as a warm-up or for five to 10 seconds when using as a cool-down or for mobility training. Move smoothly between positions, and perform the entire sequence three to five times per side. Breathe deeply throughout, and each time you repeat the sequence, try to stretch a little farther.Thanks for watching!Visit WebsitePart 1:…
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Build a Better Squat: Part 2

Build a Better Squat: Part 2

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women
If you read my first article Build a Better Squat: Part 1, you know all about my obsession with not only the beauty and virtuosity of the squat but also its functionality. I discussed some of the basics for improving form and depth of the squat. As a physical therapist and athlete, I can’t encourage my clients enough to use their entire range of motion. You were born with it for a reason. I encourage clients to move in the ways the human body was made to function. These movement patterns are vital to preserving joints and promoting tissue health. Through moving well, we optimize our ability to perform everyday activities without pain as we age. Thanks for watching!Visit WebsiteHere, I’ll focus specifically on ankle and hip mobility and stability…
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Thigh Workout – Get Rid of Saddlebags

Thigh Workout – Get Rid of Saddlebags

Ab Exercises for Women, Exercises by Bodypart for Women, Glute Exercises for Women, Leg Exercises for Women, Training Tips for Women
Let’s make this clear: There is no such bodypart or muscle called a “saddlebag.” Like “muffin top,” it’s essentially a made-up word in the fitness industry to describe a place that holds excess fat. For those of you who have never heard of the “saddlebag” many women refer to, it’s the area on the outer part of your upper thigh and glutes that is underdeveloped and holds excess fat. These simple and effective go-to exercises will shine a spotlight on this stubborn area. It’s important to note these exercises, along with a proper nutrition plan, will really do the trick. The key to these exercises is to focus on holding and squeezing the movement at the top. So if you’re ready to say goodbye to saddlebags, then let’s get started.Thanks…
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10-Minute Core Trim

10-Minute Core Trim

Ab Exercises for Women, Ab Workouts for Women, Exercises by Bodypart for Women, Fat Loss for Women, Training Tips for Women, Workouts For Women
Strengthen, sculpt and burn all at once with this ab-and-cardio combo workout.Savvy exercisers know that achieving a six-pack requires a combination of ab-centric resistance training and an intensive cardio program (as well as a clean diet). But can you blend cardio and strength work together in the interest of efficiency? Samantha Carmean, CSCS, SFG, PN, a Tier X coach with Equinox in New York City, says yes. “I came up with an effective solution that allows for actual muscle growth while helping you attain that ‘six-pack’ look,” Carmean says.Each move in this five-move circuit is done for a two-minute interval, which is parsed out into four rounds of 20 seconds of work and 10 seconds of rest. “Two minutes is the zone where we begin to transition from the anaerobic…
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5 Essential Ankle Stretches – Oxygen Magazine

5 Essential Ankle Stretches – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
When I started lifting weights, I entered the gym as a 16-year ballet dancer with plenty of plantar flexion (pointed toes) and zero dorsiflexion (flexing ability). While this was great for executing pirouettes, it was problematic when it came to squatting.While most people consider hip and hamstring mobility to be paramount for proper squatting and deadlift mechanics, if you lack ankle mobility, it foreshortens your depth potential and causes forward torso lean, which places unnecessary load on the lower back and increases the effort required to lift. Strength becomes stalled and can even decrease over time if ankle mobility is not addressed.Thanks for watching!Visit WebsiteThese five exercises are designed to improve overall ankle mobility, and they are broken up into preworkout and postworkout moves: Preworkout, you’re aiming to mobilize the…
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9 Ways to Climb Out of a Fitness Rut

9 Ways to Climb Out of a Fitness Rut

Total-Body Workouts for Women, Training Tips for Women, Workouts For Women
You know your workout like the back of your hand — because you do it five times every week. Now that you’ve got your trusty routine down, your brain can rest comfortably on autopilot while you go through the motions. That might be OK at the office, but it’s definitely not advisable at the gym.“Doing the same gym routine puts you in serious danger of falling into a fitness rut,” says Los Angeles–based celebrity personal trainer Lalo Fuentes, CSCS, whose Freeze technique (included in the workouts below) has provided fast results for professional athletes and those in the entertainment industry. “Not only are fitness ruts a drag to your workout motivation, they also keep you from getting all that you can from your workout.”Thanks for watching!Visit WebsiteFuentes says that one…
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How to Have an All-Belly Pregnancy

How to Have an All-Belly Pregnancy

Stay Fit During Pregnancy, Training Tips for Women
No matter what your mother says, expecting a baby is not a hall pass to eat whatever you want, whenever you want. What you fuel your body with today has an effect on your child’s life tomorrow, and gaining a ton of weight is unhealthy for both of you: A study published in Obesity found that excessive weight gain early on in pregnancy directly affects your child’s birth weight and increases his or her likelihood of becoming obese as an adult. Though every pregnancy is different, the general recommendation for weight gain is 20 to 30 pounds for a healthy, active woman. Gain a bunch more than that and you’ll have to deal with stripping it back off once baby is born. Which, as anyone who has already had a…
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Be a Trail Blazer – Oxygen Magazine

Be a Trail Blazer – Oxygen Magazine

Total-Body Workouts for Women, Training Tips for Women, Workouts For Women
You train hard, you train regularly, but how often do you actually work out for a full day while carrying a 20-pound weight up and down an incline? This is precisely what you’re doing when you hit the trails to go hiking, and many people don’t consider the strength and stamina needed to spend a full day balancing the weight of a backpack while trekking over uneven terrain.Thanks for watching!Visit Website“Folks tell us, ‘I’m in great shape for the gym, but when I go hiking for six hours, the training I do doesn’t really translate,’” says Anne Peick, senior field instructor and staffing coordinator for the National Outdoor Leadership School in Lander, Wyoming. But that very challenge, plus majestic views and the soul-soothing elixir of the great outdoors, is exactly what…
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Roll Out the Science – Oxygen Magazine

Roll Out the Science – Oxygen Magazine

Active Recovery, Sports Medicine for Women, Training Tips for Women
Foam rolling is the tooth flossing of fitness — the homework you know you ought to do yet sometimes skip. However, it behooves you to roll regularly: Research has concluded again and again that foam rolling increases muscular flexibility and range of motion, accelerates recovery and reduces delayed onset muscle soreness. And while static stretching before workouts and games can reduce power and strength, foam rolling preworkout can actually improve your range of motion without negatively impacting performance, making it the ideal warm-up tool.Thanks for watching!Visit WebsiteEven though we know we should roll regularly and why, exactly how does foam rolling work? It’s not 100 percent clear, but it all comes down to fascia.Theoretically SpeakingFascia is possibly the most connective of all the connective tissues. It can be found everywhere…
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