Summer showdown – 3 day diet

so it’s that time of year again, where are you hit the panic button for any weigh you still haveto lose. It’s that time when whatever slacking you’ve done is about to cause to you to go over the edge! bathing suit season is right there just a few weeks away and you’re wondering if the whole body 1920s bathing suits are ever going to come back in style. I have decided to do the 3 day diet, also known as the cabbage soup diet, and report on the results. This is your standard low calorie diet but with the level of fruits and vegetables that are a part of it it is less detrimental then many of the crash diets. this is by no means an endorsement of the diet. It is more or less an experiment with not only how easy it is but also its effectiveness, its overall results and the side effects if any. My intention is to start the diet tomorrow and report every day on my results. so expect to see numbers and explanations in the coming days.

Ab Exercise Better Than Crunches

Dumbbell Pushup Row

Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s 1 rep. Try to prevent your torso from rotating each time you row the weight.

via

Abs Exercises Better Than Crunches | Women’s Health Magazine.

Mistakes You’re Making at the Salad Bar

Carbohydrates/Sugars/Starches

 (Photo credit: sweetbeetandgreenbean)

You can breathe a sigh of relief. We’re going to spare you the lecture filled with impractical “rules” for what you should or shouldn’t eat at the salad bar. Instead, we’re going to level with you about how to refine a few of your salad bar habits with some practical tips.

Cobb Salad

Don’t worry, that doesn’t include discussing table napkin etiquette or a brief history of the salad fork (that’s the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.

Mistake #1: You Don’t Realize Salad Isn’t “Free”

You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn’t take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won’t cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes.

Mistake #2: You Eat Too Much “Good” Fat

Greek SaladFats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of “good” fat on your plate still spells bad news for your gut.

Don’t avoid fats entirely. Just don’t pile them on. Use the thumb rule. When you’re adding a serving of a fatty food, use about a thumb’s worth. Generally, you don’t need more than two thumbs’ worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)

Mistake #3: Your Plate is Monochromatic

No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.

“Darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value,” explains Nancy Clark, MS, RD, CSSD, about phytonutrients. “But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease.”

Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.

A salad platter.

A salad platter. (Photo credit: Wikipedia)

Mistake #4: You Avoid Carbs

If you’ve turned your back on carbs, fearing they’ll make you fat, it’s time to put your hat in hand and apologize to them. Carbohydrates don’t make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you’re training hard, you most likely want to go heavier on the healthy carbs, given they’re your body’s primary fuel source.

“Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body,” Clark says. “When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they’ve gained two pounds, they have gained water weight, not fat”

Mistake #5: You Really Love Dressing

We’ve all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.

“Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad,” she suggests. “You can also dilute the dressing with water, vinegar, or even some milk if it’s a creamy dressing.” Clark adds,”A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that’s 400 calories. So if you’re using all of it, you could have had a piece of pizza.”

By Zack Zeigler

via Team Beachbody – Newsletters.

Learning How to Squat for Stonger Butts

March 06, 2013 at 01:36PM

March 06, 2013 at 01:36PM (Photo credit: Arya Ziai)

 

I am lucky. I am an hourglass. With age and weight loss and gain both my large bust and  round rear and hips have been dragged by gravity , though not as badly as it could be. I want to find a way to build that body that defied both gravity and logic ,without surgery. The question is; do squats make your butt bigger or just firmer? Various experts in physical fitness maintain that squats can make your butt bigger but , squatting can also make your behind smaller. It all depends on how you do this movement . In most instances, squatting can just mold your gluteus maximus. Executing  squats properly to increase the development of your butt muscles.

  • Do 1-to-2 sets of 8-to-15 reps using a light-to-moderate weight to warm-up and then…
  • Do 4-to-6 sets of 4-to-12 reps with a weight that is heavy enough to ONLY allow you to do 4-to-12 reps so…
  • Don’t expect to get a bigger butt & thicker thighs using a weight where you know you can do way more than 12 reps and…
  • You only need to do squats 1-to-2 days a week and take 1 week off every 2-to-6 weeks and…

Try to increase the amount of weight and/or reps you do in each workout or in each individual set you do (but do no more than 12 reps per set)

So going by the workout plan above – Your squat workout should look something like this*…

  • 15 pounds for 8 reps
  • 25 pounds for 8 reps
  • 30 pounds for 6 reps
  • 45 pounds for 6 reps
  • 50 pounds for 7 reps

*Please note: The weights used in the example may be too heavy or too light for you so make sure you only use weights that are moderate-to-heavy for you and when using heavy weights,make sure you use a spotter or a another person to help you do your squats in a squat rack . I like to use dumbbells for squatting if there is not spotter available.

Keeping a journal of how many reps, sets and the amount of weight you used so that you can keep up with your growth and to what degree you are getting better. It will also help you to know when you should push yourself to the next level. 

If you did 5 sets of squats doing 8 reps & using 40 pounds for each set then the next time you do squats you might want to increase by 5 lbs total. The key is to get stronger each workout or to beat your last workout so you can get muscle gain and growth.

9 things you must do to get a rounder and firmer  butt doing squats

  1. Place the bar on your upper middle back and hold it with a wide grip.
  2. Place your feet wider than shoulder width.
  3. Point your toes out at a 45 degree angle.
  4. Keep your head up & Look straight ahead.
  5. Squatting down as deep as you can is the most important so the deeper the better. Do some stretching if you have trouble going down deep for your squats.
  6. Push back up thru your heels to activate your butt muscles

Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles.
Another Bonus Tip: You can do 2 sets of butt bridges, hip thrust or reverse hyper-extensions for 8-to-20 reps before your squat workout to pre-exhaust your butt muscles to get a better butt workout with squats.
Challenge:Push yourself to not use light weights & ONLY Use weights that will allow you to only do 4-to-12 reps at a time.

Here’s 2 other squat variations you can do for a higher rounder butt & stronger thighs following the same guidelines 

 

 

If you don’t have access to weights or a gym…

Here’s 2 more squat variations you can do without any equipment…

1. Chair Squats http://youtu.be/IRhFRdxExv0

2. Jump Squats http://youtu.be/utQShuge6Vk

 

 

 

Goal 2014: Building the Perfect Butt

I will not sugarcoat it, I am ass obsessed lately. I want my backside to look great and it actually does. In JEANS! The miracle of these things are that they are a stiff construction that , in the right cut, reduces all the effects of gravity and hold the rear end in a tight little configuration that makes all reality cease. I would like that to be my in underwear reality as well. I want what we have started calling a beach or bikini body (who started that BTW?) that looks great naked. So I am breaking this down a little bit to the nitty and the gritty of the rear end exercises, compiling the best of the best and trying them out. I figure I will either have a great ass by the end of land myself in traction. Either way, there will be a suspension of gravity.

Your glutes are made up of three main muscles: the maximus, the biggest portion of your behind; the pork chop-shaped medius near the top of your hips; and the minimus, which is tucked beneath the two aforementioned muscles.

The gluteus maximus gets all the attention, but the medius does just as important a job. Along with the minimus, “it’s responsible for stabilizing your pelvis when you walk or anytime you’re off balance,” Dr. Herrera says. Without it you would lurch from side to side like a drunken sailor as you lifted your feet. How your body is made has a lot to do with how your rear, well, sits. So just how much of our butt shape is predetermined by genetic roulette? Up to 70 percent of the body’s overall shape, and therefore your rear’s, is genetic, the rest is going to be influenced by nutrition, exercise, sleep, posture — anything outside your genetic code. But no matter what shape butt you start out with, it will morph later in life. The good news? Even with a little less padding, you can give gravity a good run for its money by getting your butt muscles firm and keeping them that way.

Your Behind Defined

Meet the three main muscles that make up your rear view.

1. Gluteus minimus
the smallest of the glute muscles lies directly under the gluteus medius.

2. Gluteus medius
this pork chop-shaped muscle sits near the outside of your pelvis.

3. Gluteus maximus
True to its name, the maximus is the biggest muscle in your body.

Gluteus Medius

  1. Side-lying hip abduction
  2. Hip abduction
  3. Seated Hip Internal Rotation
  4. Side Bridge Hip Abduction
  5. One-leg squat
  6. One-leg dead-lift

Side Lying Hip Abduction

Step 1: Lie down on your left side with your feet stacked together on the ground and your left hand behind your head so that you upper arm lays flat on the ground. Rest head on your left arm. Step 2: Place your right hand flat on the floor in front of your abs so that your fingers are pointing away from your feet. This is the starting position. Step 3: Begin exercise by raising your right leg up without bending leg at all, only a slight bend in the knee is acceptable. Raise as high as possible, pause, then lower back down. Repeat movement as necessary.

Hip Abduction

The most effective exercise to target the gluteus medius muscles is the hip abduction. You can perform this exercise with multiple variations and pieces of equipment. Perhaps the simplest piece of equipment to use is a cable pulley machine. Set up this exercise by attaching an ankle support to the base of a cable pulley machine. Stand sideways to the machine, and connect the ankle support to your outer leg. Begin by moving your outer leg laterally and outwards until it is close to parallel to the ground, while supporting yourself against the machine with your inside hand. Allow the momentum of the weight to pull your outer leg back in until it crosses your inner leg.
Start with a light to moderate weight, or one that you can lift fairly easily for 10 repetitions. Perform three sets of ten repetitions with each leg. You can also perform this exercise from a lying position with an ankle weight or on a seated lever machine.

Seated Hip Internal Rotation

The seated hip internal rotation also requires a cable pulley machine. Set up this exercise by placing a weight bench about two feet in front of the machine. Attach an ankle support to the lower end of the cable pulley machine. Sit on the bench, sideways to the machine, and attach the ankle support to your outer ankle. With your knees bent and feet flat on the floor, begin to rotate your hip ankle outward, away from the machine. Keep your knee in a bent position and rotate your ankle about 6 to 12 inches from the starting position. As the momentum of the weight pulls your ankle back, allow it to cross under your inside leg slightly and repeat. Select a light to moderate weight or one that you can perform at least 10 times with relative ease. Perform three sets of 10 to 12 repetitions with each leg.

Side Bridge Hip Abduction

The side bridge hip abduction requires just your body weight, allowing you to perform this exercise from your home or office. Although this exercise involves less equipment, this maneuver is somewhat difficult and requires substantial upper body strength as well. Begin this exercise by forming a side bridge in which you lie on your side with your legs straight and one on top of the other. Lift your hip and buttocks off the ground while supporting your body weight on your elbow. From this position, lift your upper leg as high as you can and then allow it to return to the starting position. As it reaches the starting point, allow your hips to sink back down to the floor and then return to the starting position. Body weight exercises are designed to build muscular endurance. Perform as many repetitions of this exercise as you can on each side.

One Legged Squat

One Legged Dead-lift

Hold dumbbell in each hand. Position dumbbells down in front of upper thighs with arms straight. Stand with feet together. Lift leg slightly so foot is just off floor. Lower dumbbells to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or dumbbells contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.

Gluteus Minimus Isolates

  1. Hip hitch
  2. Clam exercise
  3. Side plank
  4. Hip abduction
  5. Gluteal stretch

Hip Hitch

The hip hitch isolates the gluteus minimus muscle to strengthen it and increase hip flexibility. Stand on your right leg and slightly bend your left knee so that your left leg is off the floor about 1 inch. Keep your back straight and hold onto the back of a chair or the wall for balance, if necessary. Squeeze your abdominal muscles to stabilize your spine. Allow your left hip to drop slightly, but avoid rotating your pelvis. Pull your left hip back up to the start position using your hip muscles. Do 10 repetitions on each side.

Clam Exercise

The clam exercise isolates the gluteus medius and the gluteus minimus to strengthen both hip abductors. Lie on the floor on your right side. Bend your right elbow and place your forearm under your head for support. Place your right hand on your left hip. Bend your knees at a 90-degree angle and keep your ankles together. Squeeze your buttocks and heels together and lift your left knee. You should not be able to lift your knee very high. Hold this position for five seconds and then relax. Do five repetitions and then switch sides.

Side Plank

Strengthen the gluteus minimus muscles by doing side planks. Lie on your left side with your legs stretched out. Stack your legs so that your right leg is on top of your left leg with your knees and ankles touching. Support your upper body with your left forearm. Place your left elbow directly beneath your shoulder. Your left hip and left leg should be in contact with the floor. Squeeze your abdominal muscles tightly and breathe out as you lift your hips and knees straight up off the floor. Keep your body rigid and straight. Breathe in and slowly lower your body back to the floor. Do five repetitions and then repeat on the other side.

Hip Abduction

Use a resistance band with an ankle loop attachment to perform resistance exercises to strengthen the gluteus minimus. Attach a resistance band to a door or wall mount and loop the band around your right ankle. Stand perpendicular to the door or wall with your left shoulder pointed toward the wall or door so that the resistance band crosses in front of your left shin. Stand up straight with your right foot slightly forward of your left foot. Squeeze your abdominal muscles and stand up straight. Slowly lift your right foot off the floor and move your right leg out to the side away from your body as far as you can, up to about a 45-degree angle. Hold onto a chair for balance if necessary. Slowly return your right leg to the start position. Do five repetitions on each side.

Gluteal Stretch

The gluteal stretch will help to increase the flexibility of the gluteus minimus. Lie on your stomach and support your upper body with your hands. Place your hands flat on the floor directly under your shoulders. Stretch your legs straight out behind your body. Bend your left knee and rotate your hip so that your leg is underneath your torso and your bent knee under your left armpit. Lean forward slightly to deepen the stretch. Hold for up to 30 seconds and then return to the start position. Repeat with the other leg.

 Gluteus Maximus

  1. Front Lunge
  2. Sideways lunge
  3. Transverse lunge
  4. One legged  deadlift
  5. One legged Squat

Front lunge

These lunges can be made more challenging by adding weights in each hand and eventually using heavier weights while at the same time increasing the hold time of each lunge. Do several repetitions and at least three to four sets of these repetitions. Also, do these sets of repetitions several times per week.

Sideways lunge

Weights can be added in each hand to increase the intensity of this exercise. However, the weights should be kept close to your body. Also, a bar can be used across the shoulders as well.

Transverse lunge:

These lunges might require a bit of practice to master but will be well worth it. Once a comfort level has been established, add weights in each hand.

One legged dead lift:

It is important to note that hand weights can be used instead of a dead lift if you feel more comfortable using them. Also, this exercise can be done without the use of weights but using weights really intensifies the workout.
One legged squat:

This exercise is also called single-leg squat. Again, add weights to each hand to really challenge the muscles and enlarge the gluteus maximus in a shorter time.

This is an Extra workout that is short and sweet , if the rest of the exercises become undaunting .

1. Butt Lift Plie

  • Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
  • Tuck tailbone under and contract glutes.
  • Lower body into a plié squat as low as you can go without allowing knees to creep past toes.
  • Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
  • After 20 reps, pulse at the bottom for 20 seconds

2.  Butt Lift Touchdown

  • Stand with feet shoulder-width apart, toes pointed forward.
  • Squat down until knees are bent 90 degrees.
  • Squat down until knees are bent 90 degrees.

3. Butt Lift Explosive Lunge

  • Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

4.  Butt Lift Single-Leg Squat with Towel

  • Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
  • Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
  • Slowly draw right leg back to start for a count of 4 while straightening left leg.
  • Repeat for 30 seconds; switch sides.

5.  Butt Lift Squat with Kick-Back

  • Stand with legs shoulder-width apart, arms at sides.
  • Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
  • Return to start and switch sides.

 

 

 

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