Tag Archives: workout tutorials

Tips and tutorials for sexy legs

Long, strong legs are a great asset and they look good in shorts!

Your legs are a symbol of strength and mobility, since they carry most of your body weight. They’re probably taken for granted quite often, but you should be thankful and take great care of them while you can. Muscles, veins, nerves and bones all make up your legs, and have various duties in order to keep them working. Toned legs are easy to spot, as the calf and thigh muscles will look very defined. Your thigh bone, or femur, is actually the biggest bone in your body, which should tell you just how important legs actually are.

Skirts, dresses, shorts and swim suits are all types of clothing which leave your legs pretty exposed. Warm weather makes for short outfits so besides working on your tan, you should also work on adding definition to them!

Read these tips for getting and maintaining strong legs, and check out the tutorials below for great at-home-workouts to try!

1. Eat protein

– Protein is needed after a strength training session to help replenish your muscles. It’s also a big part of the food groups you should be eating to maintain healthy eating habits. Good sources of lean protein come from fish, chicken, beef, beans, soy, eggs, milk, and yogurt. Protein can easily be added to an active and busy lifestyle by drinking protein shakes or bars on the go, just be sure they are low in sodium and sugar. Another great benefit of consuming protein-rich foods, is that they keep you full longer and keep cravings at bay.

2. Take your time to tone up

– Don’t rush or over-do your workout, getting muscle definition takes time and it’s better to do a workout correctly than to rush and not get full benefits from your session.

3. Drink lots of water

– H2O keeps you hydrated and replenishes the water you lose from your body in a daily basis, it also helps keeping you full. It’s recommended to drink a glass of water before each meal to avoid overindulging. Water doesn’t just cleanse your body from toxins, it also aids in making workouts more efficient and easier. It’s pretty hard to keep focus and give your full potential if you’re dehydrated.

4. Walk or run uphill

– Walking uphill can be hard enough on your calves, just imagine what running uphill will do. The way your legs are angled when you walk uphill do a lot to strengthen and build calf muscle strength.

5. Do strength training

– You can’t expect to build muscle mass off cardio alone. Strength training should be done a couple times a week along with cardio in order to shed weight and tone up. Check out this article: Weight Training for Women,  to read more in depth about strength training.

How to lose weight with Kettlebell workouts

Kettlebell workouts combine cardio, strength, and flexibility training for a stronger leaner body.

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The Kettlebell is said to have originated in ancient Greece and was later on used in the Russian military as part of training. They can weight over 100lbs for a serious workout.

Though they might look intimiditaing, they come in various weight levels, and some have adjustable plates to add weight as you progress. The great thing about kettlebells is that they give you a full body workout, and emphasize in strengthening your core. There are various moves that can be done with kettlebells which target various muscle groups. One of the simplest yet very effective move is the kettlebell swing.

Kettlebell swings are a nice workout for your abs, legs, and butt. They help strengthen and shed weight. Though it seems you’re swinging the kettlebell with your arms, your core and legs are actually providing the momentum to swing the bell up and swiftly bring it down. This move alone can bring great results, when done correctly provided you have a nutritious diet and water intake. It’s done in three simple steps:

1. Start standing straight with legs apart a bit over shoulder distance. Holding the kettlebell with both hands in front of you just below your waist.

2. Do a soft swing to get the momentum going, and squat down holding the kettlebell in front of you between your legs. Be sure to keep a straight back and your chin up. As you raise up from the squat use your core and legs to swing the kettlebell up at shoulder level. Arms should be straight.

3. Drop back into a squat, and as you go down lower the kettlebell back down in front of you, keeping your arms straight. Repeat the move.

Check out this great tutorial for a visual description!

I love kettlebell workouts because they’re perfect for adding lean muscle mass. You can feel the workout, especially if you use a heavier weight, and it’s a fun way to get your day going. I recently started Jillian Michaels Shred it with Weights routine, and I have noticed a stronger core and back, with some nice definition adding to my arms. Definitely has become one of my favorite workouts. You’d be surprised at the results one little kettlebell can deliver. In my opinion, it beats the time and money spent at a fully equipped gym.

 

Have you used a kettlebell before? What’s your opinion on these type of workouts?!

Why burpees are a good workout

What is a burpee?

A burpee is a move used in strength training and aerobic exercise. You should incorporate burpees into your workout routine because they are a full body exercise which help build strength, flexibility, and endurance.

Why are burpees good for you?

Burpees are a great workout because as you do them you’re strengthening your muscles and they also aid in weight loss. They get your heart pumping which makes them a bit of cardio and work all your muscle groups, especially your arms, legs and abs.

How to do burpees:
  1. Stand up with your feet at shoulder distance and arms by your side.
  2. Drop down into a squat with your hands on the floor, keep your arms straight.
  3. Kick your feet back into a plank position. For more intensity do a push-up.
  4. Jump back to the squat position with your hands on the floor and arms straight.
  5. Push yourself up to the standing position and keep your arms straight over your head as you jump up off the ground.
  6. Repeat!

Trying to stay active, but can’t make time for the gym? Try doing 100 burpees a day! Split them into 5 sets of 20 reps and do them throughout the day.

Here is a workout tutorial for all you visual learners 🙂

 

How to tone your arms

Here are a few video tutorials to help you out!

The temperature is rising, which means it’s time to start wearing tanks, shorts, sun dresses and all those summer friendly clothes! If you want to tone your arms up a bit to avoid that jiggly effect, which Relax because most women have or are very self-conscious about that, you have to start working out those muscles.

You can focus on sculpting your arms, but remember that you also have to workout your entire body to gain lean muscle and lose weight throughout. Switching up your diet, doing some type of cardio routine and including more water in your diet are necessary to achieve this. Here are a few videos that were specifically designed to target the arms.

Hope you enjoyed these videos! Got any tips you’d like to share?!

Jillian Michaels Ripped in 30

Want to shed weight and tone up in 30 days?

Jillian Michaels has it covered! Ripped in 30 DVD contains four workouts that take you through four levels of intensity. Combining cardio with weight training, her workouts are designed to get you noticeable results in time. I LOVE working out to her DVDs because they get your heart rate up and you can feel all your muscles working. She walks you through all the moves and shows modified versions for beginners, as well as encourages you to complete the session and keep working towards achieving your personal fitness goals.

Since better nutrition is part of a healthy lifestyle, a meal plan is included when you purchase Ripped in 30. If you want toned abs you have to ditch sugary and processed foods, an occasional indulgence is needed just don’t over do it. Don’t forget you also need to keep hydrated! A big part of our body is composed of water which you lose throughout the day, that’s why it’s necessary to drink lots and lots of water.

I have tried this workout and greatly recommend it because if you commit to your goal, it works!  The first step is getting up to try it. All you need are a set of weights, workout mat, and yourself.

I ditched the gym for Jillian’s workouts a while ago and am glad to say it was a very wise choice. Aside from the membership fee I saved on, her workouts are fun, keep me motivated, and work if you stay committed.


Have you tried Jillian’s workouts? Share your thoughts below:)

Get fit with BodyRock

One of the biggest excuses for not losing weight is not enough time…

With work, school, taking care of kids or a family, and everyday events it can be tough getting to the gym. But if you truly want to lose weight  whether it’s for health or personal reasons, you can do it without the gym. Honestly speaking, how many of you are paying for a membership that hardly or doesn’t even get used?!? Even if it’s only $20 a month, it adds up…

If you can’t find time to leave for the gym, make your own!

A less expensive way to lose weight is by doing home workouts. There are many sources online which offer great  workouts for free using some exercise equipment or your own body weight. Bodyrock.tv is a great site dedicated to home workouts which will get you in shape. Zuzana, the trainer and owner of BodyRock, demonstrates and explains how to do routines to achieve weight loss and strengthen muscles.

I had a tough time keeping up and will definitely have to give it a try again. In the meantime, try a workout yourself!?! Check out the following workout and let me know how tough or easy it was for you to accomplish 🙂