At any given time, one third of the American population is trying to lose weight using various programs and dieting. For these people, they know there is definitely a truth behind the need of having to exercise harder in order to lose weight. But working out doesn’t necessarily mean hitting the gym, because you can exercise right inside the comfort of your own home with these exercise routines that are guaranteed to target areas and tone your muscles. And of course, the more muscle you have the faster and harder your metabolism works which ultimately burns more calories!
Household Exercise Equipment
If you are on a tight budget, converting your home into your own gym might really help. But let's get real here. My biggest problem of not being able to get to a gym is having young children, so I find that exercising in my home is crucial! Despite the inadequacy of the sophisticated gym equipment, your house may also have its own range of tools to help you exercise.
Weights
Weights are the most commonly encountered exercise equipment especially for those who are aiming to tone their muscles by means of strength training. However, they are not cheap. As the weight sets go heavier, so does the price. You can always improvise. In the case of hand weights, water bottles are the closest counterpart. Because of its shape, it allows for an excellent grip. And the great thing about it is its hollow container. It’s very versatile–you can fill it with about anything. Water would be the most typical content, but sand may also be a good alternative. It is much denser and heavier. I have also used small rocks. In addition, the weight of the water bottle is determined depending on the amount of material YOU are going to stuff. Although I suggest that you fill it to the brim with the lids tightly closed. Why? Because it is important that the contents should be evenly distributed to prevent injury to your wrists.
Exercise mat
Believe it or not, exercise mats can be considered necessary for one’s workout. They improve traction and protect the user as well as the gym equipment from injury. So even when at home, it is still important to use exercise mats. Usually, exercise mats are made of rubber or vinyl. But you may also use a rug or a firm mattress as an alternative to exercise mats.
Chairs and Stairs
A sturdy chair and stair steps are great items for abdominal and leg exercises. But they can also be used with push-ups and other routines too.
Weight Loss Exercise
There’s nothing else that can beat regular exercise as a weight loss tool. So here, I gathered a few simple routines which you can practice while at home. But before anything else, remember to check first with your physician whether it is appropriate with your current health condition. Do 20 reps of each exercise, repeat through 3 times.
Step-Ups
Whether it’s on a chair or a stair, step-ups are by far one of the easiest, yet most effective routine in targeting the quads and buttocks. Your feet should be both flat on the floor for the starting position. Then, raise your right foot and place it on the chair (or stair). Do the same with the remaining foot to lift your body up, and then back to the starting position. Repeat the same procedure starting with the left leg. Repeat each leg 20 times.
Lateral Raise
While holding down your dumbbells (or your improvised ones), slightly bend your elbows, and lift both arms to your sides to your shoulder level. You can also modify this by lifting it all the way up just like flapping your arms. However, avoid swaying the body during this motion. Repeat 20 times.
Bodyweight Squats
The bodyweight squat is a variant of the squat. This type of strength training utilizes several large muscles of the lower body including the muscles of the buttocks, hips, and thighs, which is effective for building the muscles of the buttocks and legs.
Body weight squats require no special equipment; however, this should be done in higher repetitions. This procedure is done by standing upright while placing your hands behind the head. Slowly bend the knees to a sitting position while maintaining a straightened back. Make sure your knees stay over your ankles and do not extend past your toes. Then gradually push your body upwards back to the starting position. Repeat 20 times.
Plank
One of the most effective exercises to tone the abs without having to move much is the plank. To begin, assume a prone position (face down) with the elbows under your shoulders. Slowly raise the body up off the floor with the weight resting on the elbows and toes. Be sure to maintain a straight line from the head to the knees. The abdomen and buttocks should be kept contracted to avoid the body from sagging down the floor. Stay in this position for at least 30 seconds or more.
There you have it. Now there is no excuse as to why you can't get in shape! The hardest part? Actually doing it!
Wednesday, October 13, 2010
Tuesday, October 12, 2010
Tuesday's Tip - Effective and Immediate Weight Loss
The most effective way to lose weight varies for each person. This is due to certain factors such as your metabolic rate, level of activity, and lifestyle. Thus, sometimes it can be difficult to predict the rate at which you lose weight. However, with due effort, it IS possible to lose weight in a healthy manner. Don't succumb to a pill that in essence the only thing you will lose is your money!
Nowadays, there are a lot of institutes offering their very own weight loss and training programs for a price. But did you know that there are alternative ways where you can shed those pounds immediately in the comfort of your own home without even spending much? That’s because losing 2 pounds of fat each week is simply a matter of discipline and a healthy lifestyle.
Diet Conversion
A regular meal would do no harm. But make sure that you consume only enough calories in a day. More specifically, it must be made up by reducing amount of foods that contain calories from simple carbohydrates such as refined sugar. A good diet must consist of significant protein, whole grains, and fresh fruits and vegetables.
Eat MORE……OFTEN
Did you know that the secret to losing weight is to eat more often?
A healthy diet should have you eat more often—in small meals and at frequent intervals. By doing so, you can even lose weight of up to 20 pounds in a month. The secret to this is to begin with a sensible breakfast. Never skip this most important meal of the day. If you do, you are more likely to devour a large meal afterwards which is not good.
Cleanse your body
…by drinking water—plain water, tap water, mineral water, or distilled water. Drinking water will help flush waste products of metabolism, toxins, and chemicals out of your body, even fat. Plus, drinking water before or in between meals will stretch your gastrointestinal lining, leading you to a feeling of fullness.
Exercise
The American College of Sports Medicine released certain guidelines for a healthy weight loss. It says that at least 250 minutes of exercise each week or roughly 30-50 minutes per day is recommended for a person to lose weight. What kind of exercise? Cardio alone could only yield small changes in your weight. Although cardio burn 10-12 calories each minute and strength training burns 8-10 calories per minute, research has shown that strength training continues to burn calories even after workout. And a combination of both will cause you to burn calories for up to 2 hours after the activity.
Additional Tips
In addition, try to make amends with your lifestyle. Instead of taking a bus, why not get up early and walk towards the office, or take your dog for a morning walk. If you’re having trouble with the amount of calories you are eating, try making your own meals. Skip the smoothies and frappes and fruit shakes. Instead, go for water, or green tea. You may also keep yourself busy with exercise while watching TV rather than lying on the couch and eating.
Nowadays, there are a lot of institutes offering their very own weight loss and training programs for a price. But did you know that there are alternative ways where you can shed those pounds immediately in the comfort of your own home without even spending much? That’s because losing 2 pounds of fat each week is simply a matter of discipline and a healthy lifestyle.
Diet Conversion
A regular meal would do no harm. But make sure that you consume only enough calories in a day. More specifically, it must be made up by reducing amount of foods that contain calories from simple carbohydrates such as refined sugar. A good diet must consist of significant protein, whole grains, and fresh fruits and vegetables.
Eat MORE……OFTEN
Did you know that the secret to losing weight is to eat more often?
A healthy diet should have you eat more often—in small meals and at frequent intervals. By doing so, you can even lose weight of up to 20 pounds in a month. The secret to this is to begin with a sensible breakfast. Never skip this most important meal of the day. If you do, you are more likely to devour a large meal afterwards which is not good.
Cleanse your body
…by drinking water—plain water, tap water, mineral water, or distilled water. Drinking water will help flush waste products of metabolism, toxins, and chemicals out of your body, even fat. Plus, drinking water before or in between meals will stretch your gastrointestinal lining, leading you to a feeling of fullness.
Exercise
The American College of Sports Medicine released certain guidelines for a healthy weight loss. It says that at least 250 minutes of exercise each week or roughly 30-50 minutes per day is recommended for a person to lose weight. What kind of exercise? Cardio alone could only yield small changes in your weight. Although cardio burn 10-12 calories each minute and strength training burns 8-10 calories per minute, research has shown that strength training continues to burn calories even after workout. And a combination of both will cause you to burn calories for up to 2 hours after the activity.
Additional Tips
In addition, try to make amends with your lifestyle. Instead of taking a bus, why not get up early and walk towards the office, or take your dog for a morning walk. If you’re having trouble with the amount of calories you are eating, try making your own meals. Skip the smoothies and frappes and fruit shakes. Instead, go for water, or green tea. You may also keep yourself busy with exercise while watching TV rather than lying on the couch and eating.
Monday, October 11, 2010
Menu Monday -Substitute
You don't have to sacrifice some of the delish dishes you like due to calories or fat content, you just substitute some regular ingredients like cream cheese, sour cream, mayo, etc.. for their low fat variety. I have a devine potato salad recipe that I adore, but would normally be leary of due to the mayo content. I make it with a Canola Oil based mayo that has half the fat and calorie content then regular mayo with zero difference in taste. In fact, I think I'll share that recipe with you today!
9-10 Big Potatoes, cooked, peeled and diced
9-10 Boiled, Peeled, diced Eggs
1/2 c. Dill Pickle Relish
1/3 c. Dry Onion
2-3 C Mayo
1/3 Honey Mustard
Garlic Salt to Taste
Salt to Taste
When this recipe was passed on to me, my friend gave me "Guesstiments" of how much she actually put in of everything because she is one of those "I don't measure anything, I just keep adding till it tastes good" kind of a cook, which I am not. So, here are her "Guesstiments" that I use to make this recipe. Hope you enjoy!
9-10 Big Potatoes, cooked, peeled and diced
9-10 Boiled, Peeled, diced Eggs
1/2 c. Dill Pickle Relish
1/3 c. Dry Onion
2-3 C Mayo
1/3 Honey Mustard
Garlic Salt to Taste
Salt to Taste
(As much as I love my potato salad, I do not keep a picture of it on hand, so this one was selected from Goggle images)
Friday, October 8, 2010
Flex Fridays
Sorry for the delay in getting this post posted today. How was your week? Are you finding any help from the tips and thought exercises recommended on Tuesdays and Thursdays? Stay strong over the weekend, as they tend to be my downfalls. Here are some great toning exercises for your lower and upper body. Again, aim to do these at least 3 times a week. Lower Body: Squats Instructions:
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Thursday, October 7, 2010
Think It Through Thursdays - Make it Mean Something
How easy is it to say, "I want to lose weight." How hard is it to actually do it? In my lifelong battle of body issues, and always wanting to lose those 5-10 pounds, I have found a "secret to losing weight" that works for me.
I had to identify why I wanted to lose those 5-10 pounds. Some may find their reasons are for health, looks, to fit into old clothes, modeling, increased energy, boost in self-confidence, etc.. To help you uncover your own reasons, I am going to share mine with you because as I really thought about why I wanted to lose weight, I really had to dig.
Here is what I discovered:
* To look good and be comfortable in a swimsuit
* To be more comfortable with how I looked while making love with my husband
* To bridge the gap of jealousy I had with others who were "thinner" then me.
* To look better and feel more comfortable in the clothes that I wear.
No matter your reason, shallow or not, this helps. Now, once you identify the specifics, write them down in a notebook. Anytime you are having a hard time resisting food and temptation or getting yourself to work out, pull out the notebook and read through your reasons for wanting to lose weight. Read them through as many times as you need until you are strong enough to not give in to the struggle you are having, whether it be eating something you shouldn't or not wanting working out. This really worked for me, and with sincerity and practice, I know it can work for you! -Diet DiVa
I had to identify why I wanted to lose those 5-10 pounds. Some may find their reasons are for health, looks, to fit into old clothes, modeling, increased energy, boost in self-confidence, etc.. To help you uncover your own reasons, I am going to share mine with you because as I really thought about why I wanted to lose weight, I really had to dig.
Here is what I discovered:
* To look good and be comfortable in a swimsuit
* To be more comfortable with how I looked while making love with my husband
* To bridge the gap of jealousy I had with others who were "thinner" then me.
* To look better and feel more comfortable in the clothes that I wear.
No matter your reason, shallow or not, this helps. Now, once you identify the specifics, write them down in a notebook. Anytime you are having a hard time resisting food and temptation or getting yourself to work out, pull out the notebook and read through your reasons for wanting to lose weight. Read them through as many times as you need until you are strong enough to not give in to the struggle you are having, whether it be eating something you shouldn't or not wanting working out. This really worked for me, and with sincerity and practice, I know it can work for you! -Diet DiVa
Wednesday, October 6, 2010
Workout Wednesday - A quick way to get results
One of the biggest excuses people have for not working out is, "I don't have enough time to exercise." Follow the article I leave with you here, and you will no longer have that excuse. The best quick workouts for fast fatloss and weight loss results are ones that include high intensity cardio intervals, exercises that work multiple body parts, and stretches that increase flexibility. Workouts that incorporate athletic moves, yoga, strength training, core training, and speed training get the best results when you don't have much time to train because they work the entire body as a unit and they are more challenging which leads to more calories burned in less time.
Let's get started with the Beach Body Workout -
Perform each of the exercises for the time indicated and be sure to follow any special tips.
This is a giant circuit so you'll go from one exercise to the next without resting. Then repeat 2 more times with no rest between circuits.
Don't give up! As I tell my students in fitness class, "When you think you can't do any more, do one more, then another and another." You will see results upon doing this workout balanced with healthy and smart eating. - Diet DiVa
Let's get started with the Beach Body Workout -
The beach body workout incorporates challenging body weight exercises to burn fat and tone every inch of your body.
A great routines for intermediates and advanced who want to blast fat and tone up for the beach. Can be modified for beginners too. Perform each of the exercises for the time indicated and be sure to follow any special tips.
This is a giant circuit so you'll go from one exercise to the next without resting. Then repeat 2 more times with no rest between circuits.
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 Two Foot Zig Zap Hops 1. Stand to the left of your towel approximately 1-2 feet away. 2. Forcefully push off both feet and land the on the other side of the ladder. 3. Repeat and land feet back on the other side, continue repeating and so on down the ladder. 4. Do not “double hop” upon each landing. Beach Body Workout Tip: Roll up your towel and jump the length of it then turn around and jump all the way back. Perform 45 seconds of jumps without resting. |
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 Stationary Lunge with Towel 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place towel under front foot and hold the other end with your hands. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Beach Body Workout Tip: Use the towel to create resistance while lowering and raising the body so you feel like there's a tug of war going on with between upper and lower body. Use your core to stabilize. Perform as many reps as possible for 30 seconds on each side (60 seconds total). |
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 Towel Bodyweight Row 1. Start by lying parallel under a bar and reach up to grab a towel that is over the bar. 2. Proceed to pull yourself up to the bar until your chest touches the bar. 3. Return to the starting position and repeat for the desired repetitions. Beach Body Workout Tip: Place your your rolled up towel over any bar or railing that allows you to lay or sit back in a squat position with arms straight. Be sure to squeeze the shoulder blades together and keep the core and hips elevated. Perform as many reps as possible for 45 seconds. |
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 Single Leg Side Plank 1. Begin in the side plank position hips, shoulders, head all in one line. Left hand on folded towel and underneath the shoulder and right foot behind left foot. 2. Keep abdominals contracted and tail bone tucked under. 3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 4. Lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Do not allow that left hip to droop down towards the floor. Beach Body Workout Tip: Only raise the leg up if you have complete core and upper body stability. Perform the movement slowly and with control focusing on quality and not quantity. It's the stabilizing and not the reps that works the abs, back, and shoulders. Perform as many reps as possible for 30 seconds on each side (60 seconds total). |
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 Dive Bomber Pushup 1) Lie face down on towel with hands palm down, fingers pointing straight ahead, and aligned at the chest line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Beach Body Workout Tip: Keep abs contracted to protect the back. Be sure to use the glutes and abs to raise back up. The arms should mostly be working on the dive part of the movement. The core and glutes on the raising back up part of the movement. Perform as many reps as possible for 30-45 seconds. |
Tuesday, October 5, 2010
Tuesday's Tip - Don't run on empty
I am a craver. Pregnant or not, I have cravings almost daily. Cravings can be dangerous to your diet because the things you crave often can be high in calories/fat or something you binge on. It wasn't until recently that I realized how to work through my cravings, and I would like to share with you what works for me.
I have found that if I let myself get "hungry" I begin thinking of what sounds good. 9 times out of 10 the item I begin craving is some type of fast food, something I don't have to make at home. I used to instantly gratify my craving and go buy, and eat, what sounded "good". Now, I try to keep my stomach full enough to where it is satisfied so that I don't get into a craving mode. If I do get to the point where I am hungry and I begin to crave, I find something to eat at home. I have then noticed that once my stomach is full, I realize my craving is gone which is not only good on my body but also on my wallet. Works for both your body and your budget.
Remember, this isn't going to happen magically. You have to be the starting point. You have to be the one to make the first move. The hardest part of this all? SELF CONTROL. Once you do it for the first time, you will find you have more will power to do it again, and again, and again until it becomes a lifestyle for you.
I have found that if I let myself get "hungry" I begin thinking of what sounds good. 9 times out of 10 the item I begin craving is some type of fast food, something I don't have to make at home. I used to instantly gratify my craving and go buy, and eat, what sounded "good". Now, I try to keep my stomach full enough to where it is satisfied so that I don't get into a craving mode. If I do get to the point where I am hungry and I begin to crave, I find something to eat at home. I have then noticed that once my stomach is full, I realize my craving is gone which is not only good on my body but also on my wallet. Works for both your body and your budget.
Remember, this isn't going to happen magically. You have to be the starting point. You have to be the one to make the first move. The hardest part of this all? SELF CONTROL. Once you do it for the first time, you will find you have more will power to do it again, and again, and again until it becomes a lifestyle for you.
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