Exercise Guide

Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and dream about wearing your favorite pants from the glory days of college? Well, short of plastic surgery, there is no way to simply eliminate certain problem areas.

The reality is that slimming your figure is not a simple task. In order to lose weight in one spot, you must be willing to work your entire body. So, the women who want thinner hips and the men who seek to shed the spare tire must attack the body as a whole. You must lift each body part, and to see the best gains I advocate performing more multi-joint exercises such as bench presses, rows, squats and lunges.

These types of exercises challenge the cardiovascular system as well as stimulating the muscles because they require a lot of effort and force the heart to work harder. Another great trick to speed metabolism during lifting workouts is to steadily reduce your rest periods. This is an advanced technique and should be changed according to perceived exertion levels, experience and training goals.

You can perform all the crunches and inner/outer thigh lifts you want, but it takes more to see the desired results. First, you must perform a consistent progressive strength training program that calls for you to work each body part twice per week. Next, you must engage in a moderate amount of aerobic exercise to aid in boosting metabolism. Finally, you need to follow a sound eating plan (not necessarily a diet). With hard work and consistency, you will begin to see positive changes.

With that said, you can toss away all those exercise tapes or gadgets that promise quick fixes or spot reduction. The best approach is developing a sound nutritional and fitness plan with the intent of making long-term lifestyle changes. This philosophy, albeit slower and more difficult, will deliver permanent results and prevent you from feeling disappointment with unfulfilled claims from fraudulent fitness marketers today.

See how these five proven fitness tips will change your figure in just 3 months:

1. Perform strength training circuits for 30-40 minutes. Consider a circuit as 3 different exercises performed consecutively. Do 3 circuits.

2. Following the circuit, perform 15-20 minutes of high intensity cardiovascular training (perceived exertion = at least 7 on a scale of 1-10).

3. Split your routine into 3 days - total body, chest/back/triceps and legs/shoulders/biceps.

4. Perform 3 sets of 10-12 reps for each exercise in the circuit.

5. Rest no more than 60 seconds between each circuit set, and no more than 2 minutes between each circuit.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright © 2004 Brian Schiff

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I was pumping away on the elliptical trainer at the gym, flipping through the channels to find something to distract me from watching the clock. I happened upon an infomercial for Core Secrets, the workout program by trainer to the stars, Gunnar Peterson and his celebrity client, Brooke Burns. Their program centers around strengthening of the “core” muscles, quickly accelerated with the use of a balance ball (also known as a fit ball or stability ball). I’ve played around with a balance ball for about a year, and agree it can be extremely beneficial in a fitness program. However, I soon bored of the basic exercises that came with the ball and have been allowing my kids to entertain themselves with it. The infomercial intrigued me and I decided to give the Core Secrets program a try.

Gunnar Peterson is very encouraging and reassuring. His exercises feel very effective and it doesn’t take a degree in physics to figure out how to do them. I particularly like the fact that he only does one set of each exercise - I tend to bore easily and this program moves quickly since you don’t spend any great length of time on a particular exercise. He also switches back and forth between muscle groups to allow time to recover.

Brooke Burns demonstrates the exercises in the Fundamentals DVD and is much easier to watch than a peppy, 20 year old blonde who was blessed to be born stick-thin. It’s obvious that she works for her figure - muscular and strong, in a very appealing way. The more advanced DVDs have replaced Brooke with a few other lean, mean, young ladies, but I still did not feel the urge to reach through the screen and choke any of them during the workout.

The workouts are very invigorating. They are short enough that you can’t use the excuse that you don’t have the time, yet they encompass the total body - leaving you to know that you’ve done a good workout at the end. A set of dumbbells (most likely 3 or 5 pounds for starters) is recommended, but as Gunnar points out, you can also use water bottles or canned veggies if dumbbells are not available. Another bonus is the fact that you can “shuffle” many of the workouts, to prevent burn out or to accommodate your specific needs.

The initial set is a steal at $9.95 plus shipping, which includes a high-quality balance ball, food journal, eating plan, flash cards of the basic exercises and two workouts. However, the follow-up shipments are a little steep at $50 for two DVDs. I am not a huge fan of subscriptions, so I was quite pleased to find out that I could cancel at any time, but continue to order additional DVDs, one at a time, for $19.95 plus shipping.

You may also purchase a more complete kit from the beginning, which includes two advanced DVDs in addition to the ball, flashcards, and meal plan. I’ve recently noticed that these kits are available at a variety of department stores, so it is no longer mandatory to go the subscription route.

The initial package includes the Fundamentals DVD, which covers the basic exercises at a nice slow pace, giving you the opportunity to master the technique. The Give Me 20 workout incorporates these basic exercises into your daily routine and is a great beginning strength-training program. .

Future shipments include a 25-minute Full Body Workout which is perfect as a prelude to a cardio workout, a 45-minute Advanced workout, and my favorite thus far: the 45-minute Total Body Challenge, which left me feeling as if I’d really accomplished something!

Overall, I highly recommend the Core Secrets program to anyone interested in strength training, but perhaps a little reserved about getting started. The program will take you from beginner to advanced at your own pace and if combined with a sensible eating plan, a person will definitely see some definition where it counts!

So, to answer the question Is the secret out?? Yes, it is! I’m in love with Gunnar Peterson and Core Secrets!

Dawn Lloyd is the owner/editor of http://www.PersonalFitnesszone.com. Please visit her site for additional product/diet reviews, information, and weight loss and fitness support.

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I’m a missionary spreading the gospel of strength exercise
for older adults.

This article is a part of that gospel. You may think that only
body builders do squats, but they are the first exercise
anyone of any age should do as he or she begins an
exercise program. When you do a squat, you are
strengthening the thigh muscles (quadriceps) that you use
to get up out of a chair–I call them the muscles of
independence. Just doing a couple of sets of 8 repetitions
daily will increase your leg strength. Getting up off the couch
will be easier and you’ll be less likely to fall.

Here are your in-depth instructions for doing squats.
Stand with your feet hip width apart. If you are afraid of
falling, stand behind a heavy chair and hold on to the back
of
the chair. If there is a chance you may tip the chair over,
place some heavy weights on the seat. If you don’t need to
hold on, make sure you pull your stomach muscles in to
keep your back straight so it is not arched. If you don’t need
to hold on, hold your hands in a prayer position in front of
you.

In the strength classes I teach I say, “Stick your bottom out
behind. Pretend you are Donald Duck and waggle your tail.”
Then slowly lower your bottom as if you are going to sit.
Keep most of your weight back on your heels. Your upper
body should remain upright–do not bend at the waist. As
you lower your body, extend your hands out in front of you
until your arms are parallel with the floor. This will help keep
you from bending over.

Keep your knees over your toes. You can injure your knees if
you don’t. When you look down as you’re doing a squat, you
should always be able to see your toes. If you cannot, you’re
not doing the squat properly. If your knees hurt, try making
your bottom stick out further. This will keep your knees over
your feet. If they still hurt, don’t go down so far. If that doesn’t
work, do not do this exercise. If you can’t get the hang of it,
actually sit down slowly in a straight chair and watch to see
how you do it.

Lower your bottom very slowly down as far as you are
comfortable. Inhale as you go down Do not go beyond the
point at which your thighs are parallel with the floor. If your
leg muscles are very weak or if your knees begin to
complain, lower your body only a few inches. Check to be
sure your bottom is protruding out behind. The further you
stick out your bottom, the less your knees are likely to hurt.
You should take approximately four seconds for the
lowering phase.

Stand back up while you concentrate on tightening your
thigh muscles and making them do the work. Push up with
your thighs. Do not stand back up quickly; slower is better.
Exhale as you stand back up. Take about two seconds to lift
your body back up to its original position.

This is not a glamorous exercise. I tell class members that
they leave “lady-like” at the door. We are athletes while we
are working out.

Do eight repetitions of this exercise very slowly. It should
take about six seconds for each repetition and your legs
should feel tired when you finish. If they do not, you have
probably not been tightening the thigh muscles as you
stand back up; you’ve been letting your knees do much of
the work. As you begin to straighten your legs, tighten the
thighs and push. I find it often takes new exercisers several
weeks to really get the hang of this.

If your thighs are burning when you finish the set, you’re
getting the maximum benefit from the exercise. You may
want to shake out your legs if they feel very tired.
You will be amazed how doing this simple exercise
regularly will make it easier to climb stairs, arise from a
chair and get in and out of the car.
It will also improve your balance because your legs will
become strong enough to hold and support you securely as
you stand.

Tip: Make sure you do not bend at the waist so you are
looking at the floor. If you are not sure you are doing this
exercise correctly, get someone to watch you or exercise in
front of a mirror.

See your doctor before beginning an exercise program. If
any exercise causes pain, stop immediately. Modify the
exercise so it does not cause pain or find another exercise
to work the same body part. Any exercise program carries
risks of injury. Phyllis Rogers and/or Senior Fitness, Inc. are
not responsible for any injuries incurred during or after
doing the exercises described in this article.

Phyllis Rogers is certified as a Certified Fitness Trainer,
Specialist in Fitness for Older Adults and Longevity
Wellness Specialist. She is available for speeches and
workshops. Her e-mail address is
fitness9@mindspring.com or learn more at
http://www.StrongOver40.com

Her book “Over 40 & Gettin’ Stronger contains instructions
for a complete workout, including squats. She has just
released an audio CD which guides you through the
workout. To obtain the book/CD combination, send a check
for $25.95 plus $4 for shipping to Fitness Press, P O Box
4912, Marietta, GA 30061. Or visit http://www.StrongOver40.com

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