109 posts tagged fitspo
The best kind of workout to increase your metabolism? STRENGTH TRAINING!
Exercise can increase metabolism in three ways:
1. It burns calories during the workout session.
2. It burns additional calories directly following the workout session, which is known as the afterburn affect. This post-exercise metabolic boost can last 24-48 hours.
3. It increases calorie-burning lean muscle mass. One pound of muscle burns an extra 6-50 calories a day.
#1 Choice: Strength Training
Lifting weights will boost your metabolism in all three ways and should be your first priority if you really want to burn more fat more easily. Have you ever noticed that men can lose weight by cutting out their nightly ice cream while women have to count calories like crazy before the scale will even budge? That’s because men tend to have more metabolically active muscle than women. Complete a total-body strength-training program two to three days a week to build significant lean muscle mass and boost your metabolism, even if you’re cutting calories.
— Rachel Cosgrove
WH WEEKEND CHALLENGE: The Sprinter
This weekend, take your sprints laying down. Complete as many reps of “The Sprinter” as you can without sacrificing proper form. Make sure to control your movement through the entire exercise, bracing your core to keep pressure off your back. Do this move today, tomorrow, and Sunday. So…ARE YOU IN?
May 2012 Issue out now!
On our cover: Brooklyn Decker. The star of the upcoming film “Battleship” shares her fitness secrets! p. 47
In This Issue:
+ 15-Minute Workout: Armed For Summer, p. 52
+ The Skinny on (Good) Fat, p. 79
+ Why You Should Try Trail Running, p. 58
+ Recipes from Giada De Laurentiis, p. 110
+ Toning and Stress-Relieving Yoga Poses from Kathryn Budig, p. 114
+ Hit the Farmer’s Market! Shopping Tips and Recipes, p. 103
+ Creative Beach Cover-Ups, p. 44
+ Meaning is the New Money: Why women are ditching traditional careers for more fulfilling gigs, p. 134
+ The Upside of Jealousy, p. 92
Sad but true.
If you’re doing an easy run and you want to avoid the intrusion of wandering eyes—or you just don’t want to check the display compulsively—set the treadmill for the amount of time you want to run, then put a towel over the display.
You’ll be surprised at how nice it feels to run when you’re not watching the ‘mill tick off every hundredth of a mile, and when no one else can see your pace.
Tell us: Do you race other people on the treadmill? What are your other gym confessions? (Tweet @WomensHealthMag with hashtag #GymConfessions!)
15-Minute Workout: Lift More, Lose More
If you want to slim down and sculpt sexy muscles, then put away those five-pounders. A study published in Medicine & Science in Sports & Exercise showed that women who lifted a challenging weight for eight reps burned nearly twice as many calories as women who knocked out 15 reps with lighter dumbbells. Increasing your workload builds more muscle that torches fat all day long, says Barry Jay cofounder of Barry’s Bootcamp. And because lean muscle is compact, your clothes will fit better, not more snugly.
This workout, designed by Jay, uses “burn-out sets” to make you stronger and firmer. Starting with the first move, do four sets of 10 reps before going on to the next exercise. The key is starting with a weight that makes it tough to finish 10 reps. After those first 10, rest for a minute, then try another 10 reps. If you start losing form, drop down to a lighter weight. After 10 more reps, rest for a minute, then continue for two more sets, gradually dropping weight. Try it two or three times a week.
Print the “Lift More, Lose More” Workout!
WH WEEKEND CHALLENGE: Donkey Kicks!
Kick back! How many Donkey Kicks can you do in a minute? Give this challenge a try a couple times on Saturday and Sunday—always trying to beat your previous record. This challenging move works your shoulders, glutes, and hamstrings! So, ARE YOU IN?
New ventilated running shoe from @adidasrunning: Climacool Seduction. Excited to test! (Taken with instagram)
Twist Your Way To a Toned Bod!
Sculpt a stronger, leaner physique by adding twisting and throwing moves into your routine
As good as most strength-training moves are for your body, they have a drawback: They tend to work your muscles in a single plane of motion—up and down or forward and back (think biceps curls and lunges).
But the way you move every day isn’t so straightforward. That’s why rotational moves are so valuable.
“Twisting or throwing exercises engage more muscles, improve your balance, and build functional, real-world strength,” says Tony Gentilcore, a strength coach at Cressey Performance in Hudson, Massachusetts. “Plus, the rotation comes from the core, so you’ll gain power and carve flat abs while you’re at it.” That’s a pretty awesome bonus.
Get the twisting workout!
Weekend Challenge: WALL SITS
This week, we’re mixing it up. Remember doing Wall Sits in elementary school gym? They’re back. Get into position this weekend and see how long you can hold this challenging move. Seriously. Hold on until your muscles are screaming! Note your time—we’ll be asking for it on Monday morning. So…ARE YOU IN?
Introducing The Megaformer
By K. Aleisha Fetters
“The class is really difficult, so don’t get frustrated. After a few sessions you will start to get the hang of it and it will get easier and you’ll feel so hardcore,” I told an intimidated-looking woman who was about to attempt her first class at SLT (Strengthen Lengthen Tone).
A recent addition to the New York fitness scene, the SLT studio finds its inspiration in celebrity trainer Sebastien Lagree’s Megaformer, which I like to call a Pilates reformer on steroids.
The Megaformer is an exercise machine with a sliding carriage connecting two stable platforms. You perform exercises by sliding the carriage in slow, controlled movements with resistance from connecting springs and—most importantly—your own body weight. Adjustable handlebars along with cables with handles and foot straps allow for a ridiculous number of exercises. I’ve been to about 10 classes now, as part of my #SpringShapeUp, and I’m learning new gravity-defying moves in every single session.
Megaformer workouts are largely based on the principles of Pilates, but they have a serious emphasis on strength training and cardio, too. During each workout, you move quickly from one exercise to the next for maximum muscle-sculpting, heart-pounding benefits. So just forget about “breaks.”
“You are stronger than you think you are,” the instructor (who looks like her abs were painted on) shouts above the pounding music. I repeat the words in my head, over and over, until I honestly believe them.
I am stronger than I think I am. And with four SLT workouts a week, I’m getting even stronger than that. I can feel it in my workouts, see it in the mirror, and sense it in my determination. My body’s transforming, and I think my mind is, too.
Want to try a Megaformer class? Check out the list of Megaformer locations to find a class near you.