“Luscious” Legs workout
May 29, 2011
This was one of my favorite contest training days, and here is an actual workout I used to practice. You will have to decide what a challenging weight is for you to use. You can see the repetitions are higher on all of the exercises.
Each group that is placed together is a superset of two or three exercises. This entire workout should be done in 30-40 minutes. This targets all parts of the legs including the glutes, hamstrings, and quads. The interval training is mixed together is strengthening, plyometrics, and flexibility.
Enjoy these 9 “Kick Butt” exercises!!
3 x 30 Abductors
3 x 30 Adductors
3 x 20 (each leg) Walking lunges
4 x 20 Weighted jump squats
4 x 30 Mountain climbers
4 x 15 Leg curls
4 x 30 Wide stance Leg press
3 x 15 leg extensions
3 x 1 minute each leg, step ups on bench
Be sure to leave a comment and let me know how you feel after this luscious leg day! 
5 Easy Body Fat Reducing Tips
May 23, 2011
Many fitness articles talk about “fat loss”, but I like to use the term “fat reduction”. It is a personal preference of mine that comes from a positive mindset. When you think of “loss” you typically think of something and want it back. For example if you lose your keys you want them back. If you lose a friend or loved one, you want them back. Loss is a mindset that you create. So, since I don’t want to find the fat again, I don’t like to use the term fat loss. (I certainly never get sad when I “lose body fat”.)
Laura Mak Fitness
If I were to use the mindset with “loss in it, my mind may tell me that I want it back again later. The reality is I don’t. I want permanent removal, permanent fat reduction, and a permanent healthy body change.
Use these five key steps in your fat reducing plan.
1. Walking
Numerous studies prove that walking will lead to fat reduction. The key to success when walking for fat reduction is consistency, not intensity. To reduce fat all you need to do is walk at a comfortable pace for 30 minutes a day. Walking is a great exercise and is a great addition to any fat reduction program. Walking is not only one of the best ways to reduce fat it will also improve your overall health and help to decrease stress and fatigue. If you want to speed up the process, then add intervals into your walk, where you walk fast for 1-2 minutes then a recovery walk for 1-2 minutes. Repeat that pattern for 30 minutes and you will burn even more calories and more body fat.
2. Drinking Water
This is nothing new, and I know you have heard it a million times before but here goes again, drink 8 to 12 glasses of water a day. As repetitive as that is, water really has magical properties. Drinking water will help you reduce fat while flushing out many toxins. Muscles are 90% water, and remember, more muscle means a more efficient metabolism. Water helps keep your stomach feeling full and helps the body metabolize stored fat. Water may act as a natural appetite suppressant and fat burner. Water is also the best treatment for fluid retention. So in other words, drink water and reduce fat.
3. Setting Goals
When starting a fat reduction program, it is important to set goals. An easy way to start planning your goals is to plan the final goal, and then break that down into smaller more manageable parts. For example if you want to reduce your weight by 15 lbs, set 3 – 5 lbs weight reducing goals. By achieving smaller goals, the overall objective seems more attainable. In addition, you will have a sense of accomplishment every time you reach your small goals.
4. Be Prepared
Never leave meals up to chance. Plan your meals and plan your grocery trips. Keep your kitchen stocked with healthy snacks. You also always want to carry food or snacks with you. If you have something with you while you are out, you are less likely to be tempted by cheating. Always being prepared will help you avoid setbacks.
5. Rebound to Success
Following a fat reduction program isn’t easy and sometimes we may go offtrack. The key to success is not to let a moment of weakness turn into a day or week of overeating. If you stray, don’t be too hard on yourself. Instead get right back on track and rebound quickly.
-
FEATURED IN
