If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG!
Are you seeing slim-fitting and midriff-baring fashions everywhere? You probably want to show off your great abs or slender torso too. So many people believe that they have to aim for chiseled six- or eight-pack abdominals. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to crunches and basic abdominal exercises. Unfortunately, this type of blanket-approach to abs training isn't very effective.
Think about the activities you do every day, like opening doors, putting the toothpaste back on the top shelf of your medicine cabinet, carrying grocery bags into the house, and so on — what do they have in common? They all involve using the muscles of your torso.
Want to participate in sports, or just improve your ability to do simple, everyday tasks? Study the torso muscle groups and apply this knowledge to some select training exercises.
Q: It's been a long time since I exercised, and there is no way I can do some of these exercises. I don't want to hurt myself, but I do want what I can do to be effective. What do you suggest?
A: I'm proud of you for being aware and understanding your limitations without giving up! Injuring yourself can put you out of the game for weeks, and we DON'T want that at all. So here are some tips for making things a bit easier:
Q: I know that yoga is good for balance, flexibility, and strength, to a degree. Would it be beneficial to include a yoga practice in my workout schedule? I used to practice yoga at least three times a week, and I miss all of the positive feelings I got from it.
To understand why your hormones can be thrown out of whack and derail your ability to maintain a healthy weight, you first need to know one key fact about your endocrine system: It reacts to what you put into your body and how you treat it.
Doing your first cardio workout can be a little overwhelming, particularly if you're doing it at a gym. There are rows and rows of different machines to choose from and a schedule of classes you can attend. So the big question is, do you walk, row, step, or dance your way to fitness? Which is best?
If I were to ask you what your metabolism is, what would you say? I bet you would answer, "The way my body burns calories." If so, you would be wrong. That's one of the key things your metabolism does. But I'm asking whether you know what it is.
Q: Why does my online workout program consist of just one day of pure cardio and four days of weight training? Although I love weight training, I've always thought it's the cardio that really helps a woman like me lose the weight. Why so little pure cardio?
A: Okay — I love dispelling this myth. Resistance training when done in circuits with cardio intervals is the best way to lose weight for the following reasons:
Everybody's always hating on their hips. Okay, they're a trouble spot for zillions of women around the world, but let's talk for a second about their GOOD qualities — yes, there are some. Your hips are one of the more complex joint and muscle groups in your body. Besides just being something to rest your hands on, your hips are immensely important for, well, motion in general!
