muscle up your metabolism -...
TRANSCRIPT
Muscle up yourmetabolismSucceeding at weight loss just got a little biteasier.
Want to burn more calories at rest and even when you're sleeping? Want to improve
your muscle strength and power? How about strengthening your bones, improving
your posture and even making those fun activities like playing golf or tennis more
enjoyable? That's what you get when you engage in resistance training also known as
weight training or strength training. It's a great addition to your fitness program
because it helps build muscle, and the more muscle you have the more calories you
burn. So, along with aerobic workouts that strengthen your cardiovascular system,
burn fat and work some of the large muscles in your lower body, resistance training
increases your metabolic rate and challenges all the major muscle groups including
those in the chest, arms, back and abdomen. And it doesn't require a fancy gym
membership. You can do this at home and here's how.
Warming UpBefore starting anything, it's a good idea to spend 10-15 minutes warming up. Do some
light aerobic and deep breathing exercises. Take a quick walk or jog around the block. If
you have stairs, use them. The point is to increase your heart rate and blood flow to
your muscles, which in turn will make your muscle tissues more pliable and less prone
to injury while exercising.
Push UpsWhat you need: Floor, wall, or a chairPush ups are great for strengthening various muscles in your upper body, including the
pectoralis (chest muscles), triceps (backside of upper arm), and deltoids (shoulder).
They also help tone the core muscles. The proper way to do a push up is to elevate
yourself horizontally with your arms completely extended, back straight, and toes on
the floor. Keep your hands slightly more than shoulder-width apart and tighten your
abdominal muscles. Inhale as you go down and stop when your elbows are at a 90
degree angle. Exhale as you go back up. If you're a beginner, try doing this against the
wall or with your knees bent. To kick it up a notch, put your feet up on a stable chair.
This will add more weight for your body to lift and will help strengthen your arms and
core even more.
Seated RowsWhat you need: Piece of rubber tubing or an elastic bandWho says you need fancy T-bars and row machines that swivel and glide? Rubber
tubing and elastic bands work just as effectively in strengthening your lateral muscles.
Sitting on the floor with your legs extended, wrap a piece of rubber tubing or an elastic
band behind the soles of your feet. Squeeze your shoulder blades together and pull the
tube or band toward you while keeping your back straight. When you finish, your
elbows should be behind your back. Return to your starting position.
Triceps DipsWhat you need: A sturdy chairTo start, stabilize a chair against a wall so that it doesn't slide. Place the palms of your
hands on the chair and scoot yourself off of the edge. Make sure your feet are planted
firmly on the ground at about hip-width apart. Lower your body until your elbows are
at a 90 degree angle. Slowly push yourself back up. You could also do this outside at a
park bench. Or, if you wish, at your kid's soccer practice.
Shoulder RaisesWhat you need: A can of soupIf you don't have dumbbells, head to the pantry and grab a can of soup or something
with weight. With your feet shoulder-width apart and posture straight, raise your arms
so that they are parallel to the floor. Hold it there for a couple of seconds and slowly
bring them back down. Repeat. This will help get your deltoids nice and firm.
Biceps CurlsWhat you need: A filled grocery bagYou've probably done some version of this while hauling as many grocery bags from
your car to the house as you can. Fill a recyclable shopping bag with some cans and
fruits to your desired weight. Tuck your arm and elbow in by your side. Lift the
shopping bag toward your shoulder with your palm facing you. Slowly return your
hand down to your side and repeat. After a couple repetitions, switch to the other arm.
Or, fill two shopping bags and alternate.
Abdominal CrunchesWhat you need: A yoga matIf done correctly, crunches can be highly effective in toning up your rectus abdominus
(the six-pack area), your obliques, and your traverse abdominus. Lie down with your
back flat on the floor and your knees bent. (Avoid anchoring your feet under a couch as
this will activate the hip flexors and take the focus away from your abs.) Hold your
hands wherever you feel comfortable—be it the back of your head or across your chest.
Raise your head and chest toward the ceiling and hold it there for a couple of seconds.
Go back down slowly and repeat. Tip: Keep your head and neck in line with the spine
and take couple breaths in and out while you're squeezing your abs at the top. This will
help the deeper muscle fibers relax and contract.
It's always a good idea to check in with your doctor before starting any new exercise
regimen, especially if you have a health conditions, like heart disease or diabetes.
Remember to work each muscle group at least once. This will help develop balance
and tone among all muscle groups.
Try not to exercise the same muscles several days in a row. Give yourself a day or two of
rest in between so your muscles have time to recover.
Log how many repetitions you do and approximately how much weight you use each
time you work out to help you determine when it's time to increase the weight or do
more or less repetitions