Russian Twist: Video- What it works: Oblique Muscles of the Abdominal - Tips to Remember: Touch the floor with each twist to get full range of motion. There are different variations and levels of difficulty to choose from i.e. feet on the ground or feet up. *Avoid if you have lower back pain-Recommended Reps- 3 sets of 20 or set a time goal… ex.. 30sec, 1min, etc.
If you're looking to lose weight, become stronger, healthier, and happier you need to know a few things. The path you're about to embark on is more than just 45 minutes a day, it is a complete paradigm shift. You will make new friends, engage in new activities, and in return influence and motivate others, but first you have to start.
Slow is smooth and smooth is fast.
In the beginning it will be slow. You will experience fatigue, muscle soreness, and some frustration, but those are obstacles for your mind to conquer. You may feel like you're dying only five minutes into that run, and you are. Well, the part of you that doesn't want to move. You know that stubborn teenager in the back of your mind who doesn't want to clean their room. Well it's your mess and you need to start picking it up. Much like that teenager tough love, persistence, and patience are key to success. Mental toughness will ensure you the path to better workouts and even better results. I'm not saying it will be a couple weeks down the road, or even a couple months, but you'll never know if you just quit.
Misery loves company.
We are less likely to push ourselves out of our comfort zone without a little bit of encouragement. Whether it is an actual person telling us or a recent turn of events our decision for change tends to stem from an outside source. If your friends jumped off a bridge would you? Of course not, but in this case the bridge, sedentary life, sucks and will eventually kill you, so jump. Find a lunch time group exericse class and share your disdain for the peppy overly enthusiastic instructor. Don't worry about hurting their feelings, we tend to be a pretty tough bunch.
Eat your heart out.
That is exactly what you are doing when you eat out. When you stop at your local eatery you are signing up for added sugars, fats, and sodium. These three common trouble makers wreak havoc on your health. Instead of heading out for food, make your own. Pull out that cellphone, tablet, or fire up the desktop and start that pinterest board. With today's technology you can find easy healthy recipes anywhere, anytime. If time is an issue lookup crockpot recipes and never look back. Which ever route you decide remember that eating healthy is only hard because you're creating a habit by breaking a bad one.
Finally, GET REAL!
By now you should understand that I'm here to be honest with you. I'm a personal trainer and group fitness instructor who has seen clients come and go with the unrealistic idea of losing all their weight in a matter of a month or two. They follow crazy fad diets that want to get rid of one thing, eat only this, or do a full on juice cleanse with no real food for days. I'm here to tell you that the weight didn't appear overnight and therefore won't be going anywhere soon, but now is a great time to give it that eviction notice.
With summer comes great weather, the kids out of school, and some desperate finagling with your schedule just to make it to the gym a few times a week. If this is the case and you've been lifting regularly your routine could benefit from super setting your workouts.
A superset is when you perform one exercise and then, without rest, move to another exercise that works the opposing muscle group. For example, if you're performing a bench press of 10 reps you would then move to a row and perform ten more repetitions. This will increase muscle activation without increasing the fatigue of either muscle. Think of it as a sort of tag team. Your chest rests while your back takes over. This is a great way to decrease on the amount of time spent on your workout while increasing the amount of work performed.
With a busy schedule you can still strength train twice a week and hit every part of your body in one hour sessions. Separate your days into chest/back and legs/core. The leg days are best to use core exercises between leg training exercises. My favorite is performing squats then moving into a 45 seconds of mountain climbers.
Whatever your routine remember to mix it up, listen to your body, and have fun.