Viewing entries tagged
Strength Training

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The Anytime, Anywhere, Workout

I hear it all the time, excuses.  “I want to workout but a gym is too expensive,” “I’m travelling all the time and the hotel doesn’t have the equipment I need,” “I’m too tired,” you name it!  I don’t mean to sound harsh but these are just the things we tell ourselves when a workout is not a priority.  If you adjust your attitude and vow to workout and take care of your body, no matter what, you can fit in your fitness anywhere, anytime.

I partnered with celebrity trainer and owner of Body Space Fitness, Kelvin Gary, to create a workout that you can do no matter what- say buh-bye to those excuses!  There is no equipment required and you only need a small amount of floor space – perfect for a NYC apartment or small hotel room. 

Complete the below exercises for the designated number of reps.  Repeat 3-4x through, with a minute break in between rounds.

 

Curtsey to Forward Lunge

Repeat 12x per side (24 total)

 

Knee-Grab Sit Ups

Repeat 20x

 

Plank Dip and Leg Raise

Repeat 12x per side (24 total)

 

Plank to Sit-Out

Repeat 12x per side (24 total)


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The Truth About Strength/Resistance Training

Somewhere along the way, lost in all the fitness warnings and myths, strength/ resistance training got a bad rep.  Well, I’m here to set the record straight!  By adding strength training into your fitness routine you will not, I repeat, you will not turn into a bulky bodybuilder!  You will however, target specific muscle groups to tighten and tone your body, and who doesn’t want that!

People are so afraid of a number on the scale, that they may ignore the obvious – amazing changes in their bodies.  It’s true, muscle weighs more than fat.  But what most people don’t realize is that more calories are used to make and maintain muscle than fat. 

Strength training will help you shed pounds; in fact, it can actually boost your metabolism by 15%, which can really jumpstart a weight loss program.  Strength Training works by applying resistance to strengthen and condition the body, enhancing lean muscle definition and endurance.  In doing so, you also get something called the “after-burn” effect.  

Adding strength training to your exercise routine will increase the amount of calories burned in your normal daily activity.  It is called the after-burn, because your latest gym session could increase your metabolism and aid in calories burned, long after you leave the gym.  Think of it as the gift that keeps on giving.

I’m not discounting the weight loss effects of cardio, but a combination of these vigorous exercises will increase energy expended throughout the day and boost your weight loss efforts.

Rather than shying away from a weighted clean squat and press, for fear of the bodybuilder physique, just remember that you will reduce body fat, increase lean muscle mass and burn calories more efficiently.  How’s that for motivation!

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