Top Workouts for Women

How to Choose the Best Workout Plan for You

Nov 192011

There are many paid and free workout plans available online and it can be confusing to navigate the myriad of choices. I always mix and match the ones I like best, but you should still have some type of focus to get the best results. It all depends on what your ultimate goals are for your workouts. That’s what should drive your decisions when considering how to choose the best workout plan for your personal needs. Of course, I don’t even need to say that the workouts should be ones that you think you will enjoy and stick with!

Typical Goal 1: Overall Fitness

Some people’s main thrust in planning a workout is how to become fit. Those people will probably want to include more cardio in their workout plans. A simple workout for developing fitness and losing weight would be mainly cardio (aerobic) exercises.

For example if you are looking at workout plans with the aim of losing weight, you could consider stationary cycling, fast walking or running (either on a treadmill or outside), jumping rope, etc.

Typical Goal 2: Building Muscle Strength

But if your main interest is in workout plans for strength training, you will need to look for a plan that allows you to work on different muscle groups each day, factoring in a couple of days’ rest each week.

An example strength training plan would include exercises for the lower back and abs one day, upper back, shoulders and chest another day, biceps and triceps on a third day and quadriceps and hamstrings on a fourth day. If your workout plans are thorough, you should only need to exercise each of these muscle groups once per week. On the other days, you can do cardio or rest.

Keep in mind that muscle is broken down during exercise and rebuilds after, while the body is at rest. So you need to give plenty of time between workouts of each muscle group if you want to build strength in those muscles. This can be done by working a different muscle group every day, or just separating your strength routines by one or two days.

Working Out to Lose Weight

Of course, strength training can help you to lose weight too – or at least, lose fat and have much better body definition. Plus, just in terms of maintenance, a pound of muscle requires more calories per hour than a pound of fat, so turning some of that fat into muscle gives a huge boost to your metabolism.

What you can achieve in your workout plans also depends on your starting point. A delivery driver aged 20 who plays tennis once or twice a week is in a very different position from a person aged 55 with a desk job who has not exercised in years. The person who is already accustomed to exercising will see slower results than the desk jockey, who will probably see dramatic improvement and weight loss in the beginning before stabilizing.

Health Considerations

It is important to keep in mind, too, that even if you think you are relatively fit, you could have health conditions that you do not know about. That is why it is important to see your doctor for a health check before you start any workout plans. If you haven’t done regular exercise before, you are probably a lot less fit than you think!

An older person must be very careful not to strain the heart. Something like a heart rate monitor watch that checks your heart rate while you work out can be very useful for keeping track of this.

The heart rate monitor is also a great piece of equipment for younger people who want to make sure that they are exercising hard enough. Most heart rate monitors can be set to give you a target range for your heart rate. When you go outside of that range, either above or below, an alarm will sound. You might even get a little addicted to checking the numbers on your monitor to keep yourself on track. It’s a great motivator.

As a final reminder, be sure always to warm up before your workout and cool down after, using stretches and easy exercises. This is important for everybody, young and old, because it will help you to avoid injuries which could put you on the sidelines for a long time. It’s never pleasant to have to come back to working out after a prolonged period of inactivity, building your fitness level all over again. Choose a workout plan that is right for your goals, and then follow it closely while listening to your body for any warning signs. Most of all, have fun with it!

Photo credit: immrchris

Top Ten Power Foods for Women to Supercharge Your Workout

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Nov 142011

Every time I open my latest health or fitness magazine, there is an article telling me the top foods that I must eat every day if I want to stay healthy. They seem to promise everything from preventing cancer to keeping your skin clear. Do I really need to eat all that stuff? I mean, I know kale is supposed to be good for me, but I detest it.

In reality, no one could eat anywhere near the quantity of food required to meet all the recommendations that these experts tell us we have to consume. However, we do know that not all foods are created equal. Choosing and eating as many healthy foods as possible may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health. I’m sure there are more that you’ve heard about, so just fit in as many as you can while still enjoying what you eat.

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. On the other hand, if you really can’t handle them, get your fiber elsewhere.

2. Oatmeal – Oatmeal has come into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant. I like to add some protein powder to mine for a complete breakfast in the morning with some berries mixed in.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body. I like to make sure I have a different color fruit at least twice a day. By the way, bananas definitely count and are great before a workout when you can’t eat much.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state, especially garlic, increases their health benefits. I suggest watching the timing of when you eat these. If you’re going to be in close quarters with someone or have a big interview the next day, hold off on these until afterward.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that have been proven to improve health in children and adults. Salmon is rich in protein, which is of great use after an exercise session to build muscle tissue. I like mine marinated in Soy Vay teriyaki sauce and grilled or broiled.

6. Flax seed – Like salmon, flax contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few. Try sprinkling a little in your oatmeal.

7. Peppers – Peppers come in such a great variety of colors to brighten up any meal.. They also contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin, which has the properties of an anti-inflammatory and a pain reliever. It can also lower cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts also help to lower cholesterol. Eat them right out of the shell with no additives to avoid adding too much sodium in your diet.

9. Acai – You might have already heard about this berry on the news a lot. It is rich in antioxidants and increases energy. People who eat them regularly say they get more done and look better while doing it. You can get Acai juice and supplements in your health food store. Just check to be sure it’s the real thing.

10. Yogurt – Low fat or fat free yogurt is great for you. It contains calcium, Vitamin B, and protein. If you’re lactose intolerant and you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Working out regularly is essential for fitness and weight control. But building a healthier body also begins with what you eat. Try some of these super foods to get started on the right foot and combine that with a consistent exercise routine. You’ll feel more energized and happier every day. It’s definitely worth it.

Shorten Your Workout with Circuit Training Routines

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Sep 092011

One of my favorite ways to save time while getting fit is to incorporate circuit training into my workouts. Combining intense aerobic exercise with resistance training, circuit training workouts can improve muscular strength and endurance as well as building overall body fitness. Studies have shown that circuit training workouts are the best way to improve cardiovascular fitness and muscular endurance in the shortest time. In addition, circuit training has been shown to be the best way for women to achieve and maintain weight loss goals.

A circuit is a series of exercises that are done one after the other. There is not a long break between exercises – maybe 30 seconds. You move quickly from one to the next, often running from station to station. You may have a longer rest of 2-4 minutes at the end of each circuit, however, before repeating the whole series.

Circuit training workouts may target different areas of the body, or they can concentrate on overall fitness by focusing on calisthenics and similar exercises.

Examples of circuits for particular muscle groups could include:

Upper body: push-ups, mountain climbers, bench dips, chest presses, overhead tricep extensions
Core and abs: ball sit-ups, reverse crunches, back extension, bicycle kicks
Lower body: squat jumps, step-ups, bench squat, split squats
Full body: burpees, treadmill, skipping, jumping jacks, elliptical, sprint in place

While some fitness experts say you should avoid having the exact same muscle group worked by two consecutive exercises, in the Fat Loss Quickie home office workout that I’m doing this month, that is exactly what we are doing. Many trainers design circuits that involve between 6 and 10 exercises, selected from the different groups above. You could design two circuits that together include all of the basic exercises, and do them on consecutive days.

Just as I’m doing this month, each exercise is usually performed for around 30 seconds, followed by a 30 second break before doing the next exercise. The circuit can be repeated 3 to 5 times with a few minutes’ recovery between each circuit.

Traditional Circuit Training

Circuit training workouts were originally developed in the 1950s by two researchers at Leeds University in the UK. They set up ‘stations’, with a certain exercise to be performed at each one. The stations could be machines or mats in a gym, or equipment set up in a park. In each setting you perform the required exercise before running on to the next station.

The simplest form of circuit training is to have an instructor standing in the middle of an empty gym with people taking the exercise running around the edge of the room. The instructor blows a whistle for stop and then calls out the exercise to be done, which could be jumping jacks, push-ups or anything else that does not need equipment. The military often uses this style of circuit training workouts.

Staying Motivated

Vary the difficulty from week to week. It is better not to be doing the same thing every day or every week. So you can have a four week cycle with one easy week, one medium week, one hard week and one recovery week where you do not do circuits at all (although you may run or do yoga or other exercise).

Be sure to have a health check with your doctor before starting, because circuit training workouts can be demanding on the cardiovascular system.

As a final note, remember that you don’t have to do all the exercises that a personal trainer or fitness video prescribes. The best circuit training routines for women are ones that focus on our weak spots without putting stress on joints. If an exercise feels very uncomfortable and not natural, do a different one that targets the same muscle.

P.S. The Fat Loss Quickie home office workout videos I’ve been following have different forms of circuit training routines that change each month. They also focus on a different muscle group each day. I love breaking it up that way.

Fat Loss Quickie Month 3 – Tips for Adapting the Workouts for Your Needs

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Aug 272011

I never seem to have time to blog these days, but I’ve still been making sure I schedule in my two 10 minute Fat Loss Quickie home workout videos. However, my schedule recently has made it necessary to adjust the way I do the program, at least for now.

Month 3 has been a bit different than the first two. In this month, the strength training consists of doing two exercises back to back targeting the same muscles. You move a little faster and have to use lighter weights at times since each move is done just for 30 seconds. The result is that the strength session has a cardio element to it as well.

The cardio routine is also different. This month’s cardio could be included in the strength session just as easily. For example, today’s video alternated 30 seconds of squat holds with 30 seconds of butt kicks. The butt kicks aren’t as bad as they sound, I promise . The squat hold involve leaning against a fitness ball on the wall and lowering into a squat. It’s a killer on the legs!

Here’s what I’ve had to adjust to make sure I could stick with the program:

- I do the two 10 minute home office workouts back to back since I knew I wouldn’t have time later in the day

- I added in 10 minutes of stretching either right after the workouts or at the end of the day. I found that my back, and the rest of my body, was really getting tight and stiff from lack of stretching.

- I actually had to miss one of the strength workouts last week since I was traveling, but I made sure I got up early at the hotel and did a good 30 minutes on the elliptical two mornings in a row.

It was amazing how much energy I had when I got up so early and squeezed in those workouts. I was at a 3 day conference in Atlanta (NAMS) and the days were long and intense with learning and networking. I never would have been able to focus as much as I did or have the energy to network if it hadn’t been for that early morning exercise. And trust me, I am not a morning person.

There’s still two things I’m struggling with that I have to keep working on. The first is to drink more water. I always forget! The other is to eat less sugar. My friend Lynn Terry over at Traveling Low Carb has loads of tips on that challenge, so I’m heading over there next for some ideas.

How do you keep fit when you’re traveling? Please share your secrets!

5 Tips to Motivate Your Home Workouts

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Aug 162011

It’s tough to stick with a home workout routine when there are no other people around. To be successful with your home workouts, you need to find ways to motivate yourself to stick to them. People who work out at the gym only need to go through the door and then being there is enough of a motivator. But if you are concentrating on exercises to do at home, you will need something more. Here are some tips to help you to stick to your home workout routine.

1. Pick Exercises You Enjoy

If you don’t enjoy the workouts you’ve chosen, it will be next to impossible to stick to them over the long term. There is a lot of choice when it comes to ways to keep fit, so there is no need to force yourself to do something that you hate. If you think that you hate all forms of exercise, experiment with different types and you will probably be surprised to find some that you actually enjoy.

2. Set Yourself a Public Goal

If competition tends to spur you on, sign up for a public challenge such as a race, sponsored swim or fitness event. Let people know that you are training for it. This will encourage you to stay accountable to yourself and on schedule.

3. Use the Buddy System

If you workout best when you have others to train with, set up a buddy system. Even better, work with a group of other people and switch training buddies around the group at regular intervals, to keep things fresh and challenging.

4. Make a Wager

Are you the betting type? Make a wager with a friend or family member that you can achieve certain targets by a certain date. Make sure that your targets are realistic and you don’t make the financial stakes so high that the other person will sabotage you.

5. Bribery Always Works

Non-food rewards are always great as a bribe to yourself. Promise yourself a massage, pedicure, or other luxury if you achieve a certain target. Make this stronger by threatening yourself with some kind of punishment if you don’t achieve it – e.g. denying yourself your favorite TV show for a month. Again, just make your goals realistic so you don’t set yourself up for failure.

Everyone is motivated by different things, so pick a method that works for your personality and give it a try. Finally, make sure you schedule each workout into your calendar. Putting a time on your calendar for exercise is always one of the best motivators for sticking to a home workout. Good luck and just do it!

Three Fast and Simple Workout at Home Exercises

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Aug 112011

For busy work at home moms, or any woman whose time is limited, it is essential to have some home workout options that you can easily fit into your schedule. Even if you normally go to a gym or do long walks or runs, there are times where you just need something quick and effective that doesn’t require leaving the house or lots of equipment. You might be engrossed in the middle of a big project, the baby is sick, or you are cooking up a storm for a big party. Whatever your reason, it is important that you keep up your fitness level with some effective home workouts.

To keep your body strong and flexible on a short time budget, there are three types of exercises you can easily fit in.

For Flexibility: Stretching Moves

Stretching and yoga type moves are some of the easiest exercises to do at home. While there are several different yoga gadgets you could get, you really just need a mat so that your feet won’t slip. If you don’t already know your preferred stretches or yoga postures, get a workout DVD that includes either stretching exercises, basic yoga, or Pilates.

You can use simple stretches to warm up before cardio exercise, but try to also do full body stretches and more challenging postures a few days per week, maybe in the morning. Yoga and Pilates DVDs are excellent for giving you a full routine that will also strengthen your body.

Strength Training Without Equipment: Calisthenics

Using your own body weight for strength training is extremely effective and can be done either at home or on the road. Calisthenics are simple but challenging exercises that do not use a lot of complex equipment. They are commonly done in schools and military where a lot of people need to work out at the same time without expensive equipment. This means they are perfect exercises to do at home.

Examples of calisthenic exercises that use your own weight include push-ups, jumping jacks, sit-ups, lunges, pull-ups using a bar if available, and calf raises. Like stretches, calisthenics exercises can be used either for warming up or as a full workout of exercises to do at home. If some of the moves are too difficult, you can easily modify them. For example, you can do push-ups on your knees, jump out only one leg at a time for jumping jacks, do a partial sit-up (easier on your back), and use a step to support yourself on pull-ups until you are stronger.

Strength Training with Weights

You don’t need fancy or expensive home gym equipment to incorporate weight training into your strength routine. A set of adjustable dumbbells and a balance ball can achieve everything. In fact, I learned most of my home workout strength training exercises in the Fat Loss Quickie home office workout videos, which use only those two pieces of equipment. Other useful equipment includes a step or bench and a mat.

Whether you are working out at home to get fit or stay fit between other workouts, you don’t have any excuses. These three types of exercises are easily available with minimal or no expense. All you have to do is provide the motivation and fit it into your busy schedule!

3 Great Ab Exercises for Women – Plus a Bonus Move

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Aug 072011

Traditional ab exercises for women often combine the ever popular sit up with gentle Pilates or yoga moves. In fitness magazines, you will see all types of variations of standing, sitting, and prone routines that promise to give you flat abs in 1 month with little effort. While abdominal exercises can be your best friend in the struggle to lose belly fat, there is nothing quick and easy about it. You will have to be consistent with performing them at least three to four times a week while combining the ab exercises with cardio to burn any layer of fat on top.

Before sharing my favorite abdominal exercises, you need to understand that there are different sets of abdominal muscles – upper and lower – and it is important to work both sets. Therefore, you will need at least three different abdominal exercises to be sure to target each area, including your oblique muscles which define your waist. It is not enough to have one exercise that targets the abs and do only that one.

Warm Up

Before you start, make sure that you do a warm up. This can be some gentle cardio for 10 minutes or stretching all your muscles. Reaching both arms straight up to the ceiling, holding both hands together, and reaching from side to side will help warm up the ab muscles as well.

1. Lower Ab Exercise: Leg Lift and Curl

This first exercise focuses on your lower abs. Start by lying on the floor on your back with knees bent up, tighten abs and bring the knees toward the chest, lifting the feet off the floor. It is important to have the abdominal muscles tight all throughout this exercise and be conscious of them working. Do not use your hands to push against the floor. If you have any lower back issues, just lift one leg at a time and make sure you are not arching your back at all.

2. Upper Ab Exercise: Ball Sit Up

For the upper abs, a ball sit up is a great way to focus on these muscles without straining your back. Sit on a fitness ball and roll forward until your lower back is on the ball. Put your hands behind your head and sit up halfway, breathing in. Lower down, breathing out. Be sure that your abs are doing the work – never pull on your head or your neck. You can make this exercise more difficult by holder a dumbbell on your chest as you curl up.

3. Oblique Exercise: Ball Twist

My favorite exercise for the obliques is one that I learned from the Fat Loss Quickie home office workout videos. Holding a lightweight dumbbell in each hand, sit on a fitness ball and roll down until just your head and shoulders are on the ball. Your body should remain parallel to the floor with your knees bent, so you will have to squeeze your butt throughout the exercises. Hold your arms straight up to the ceiling so that the dumbbells are directly above your stomach. Keeping the dumbbells next to each other, slowly bend one elbow down to your side. The other arm will stay relatively straight. Raise the arms back up and then slowly bend the other elbow down to your other side. You will have to keep your abs very tight throughout the exercise and should feel most of the work in your sides, your oblique muscles.

Bonus: Ab Exercise for Upper, Lower and Oblique Muscles

If you are particularly pressed for time you can use one exercise that targets all your ab muscles. The bicycle crunch is the most effective of all abdominal exercises, according to the American Council On Exercise. To do this you start lying on your back with knees bent up and hands behind your head. Bring your feet up and knees toward your chest and lift your head (but not by pulling on it). Straighten your left leg out horizontally, while turning your head and shoulders to the right. Then bring that leg back and straighten your right leg in a cycling motion, turning your head and shoulders to the left. This exercise works the sides of the abs as well as the front and lower abs, developing strength all over the abdominal area.

As with all exercise, it is important to stick to a schedule and perform them regularly if you want to see results. This does not necessarily mean every day. In fact, it is better for developing muscle strength and firmness if you work them hard just two or three times a week, instead of trying to do a little each day. If you feel a little stiffness for the next few days after an abs workout, that’s fine. The muscles are rebuilding and you should give them time to do that before working them again. Of course, it’s important not to work them so hard that you injure yourself, especially in the beginning. For this reason it is a good idea to have a health check or work with a qualified gym instructor or personal trainer when you start out.

If you are consistent with performing these exercises you will definitely see results. Aside from getting flatter abs, you will improve posture, walk taller, and reduce any back pain you may be experiencing from your previously weak abs.

Of course, if you are carrying a lot of excess weight, you will need to work on that too. Abdominal exercises can tighten up your belly but they will not automatically melt away all of the fat that is there. For that you will need to concentrate on healthy eating plus working some cardio exercise into your schedule, alongside your abdominal exercises.

These are three of the best ab exercises for women are quick and easy to work into your schedule, so they will bring you great results if you keep at it. However, you will still need to change your routine when your body gets accustomed to these and the exercises start becoming too easy. Look for more exercise ideas in places like Women’s Health and Fitness magazine, or check out some of the videos in the Fat Loss Quickie home office workouts. I’ve been learning some new exercises in that video series that I hadn’t seen elsewhere, so I highly recommend it.

Fat Loss Quickie Workouts at Home Month 2 Update

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Jul 292011

I just finished week 2 of month 2 in the Fat Loss Quickie workouts at home. This will be a quick update this week since it’s been an insane week with the kids and doctor’s visits and work – yadayadayada. I’ve really been enjoying this second month and the changes from month 1. No more slow pauses at the extension of each strength move. This time we are working the same muscle group back to back in supersets, so your muscles “really get fried” as Scott says in his videos.

The cardio this month has added more strength training also by using large leg muscles with moves like step-ups, various lunges and squats. I also like the way that some of the cardio routines incorporate several different exercises, rather than just doing two different ones over and over.

I’ve also been doing the two 10 minute workouts one after the other for quite a few days this month due to my hectic schedule. When I know I will be out all day, I have to fit in both videos before I shower and go out. That way I know I’m set for the day and don’t have to worry about finding the time.

One pointer that I’ve found helpful this week is to put together a short playlist of upbeat songs. Once you have mastered the moves by watching the videos the first time, I put on music and follow the instructions in the Fat Loss Quickie workout journal. If I can’t remember how to do something, I just turn to my computer and go to the right spot in the video to check. I have also been using my pretty pink Gymboss Interval Timer to keep myself on track so that I don’t have to look at the clock.

As you probably deduced, I’ve been doing all these workouts in my home office. I was forced to clean up a bit to give myself more space. That’s a benefit that Scott doesn’t talk about in his videos, but it was sorely needed in my mess of an office!

See you at the next update and keep on moving!!

7 Quick Fix Workouts You Can Do In 10 Minutes

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Jul 252011

I’m well into Month 2 now of the Fat Loss Quickie home workout program, so I’m getting addicted to the joys of quick fix workouts – considering each one is just 10 minutes. With a crazy busy schedule, it’s been a relief to know that I can fit in a fast 10 minute workout here and there during the day to help me get fitter. I like to break them up and do the 10 minute sessions when I’m starting to get stuck on a project, my mind is losing focus, or I just need a break from an intense task. Since I work at home, I don’t worry about showering until I’ve done both 10 minute videos or more, so this has been the perfect program for me. On the other hand, I have also done the two sessions back to back when I have to be out all day and know I won’t have time to exercise later.

If you need your own quick fix workouts to fit into your busy day, here are a few ideas and tips from what I’ve learned so far in the Fat Loss Quickie sessions. Do any of these routines for 10 minutes and they’ll get your heart pounding while building some muscle at the same time.

Jump rope for 10 minutes. No double hops – jump like a boxer! You can also vary the speed, jump on one leg at a time, or jump side to side to change it up. You don’t even need a jump rope if you don’t have one or don’t have the space. Just fake it.
Do 10 burpees, 10 jump squats, 10 jumping jacks, and 10 mountain climbers, with rests in between as needed. Keep repeating until your 10 minutes are up.
Step up on a stair step 10 times per leg. Rest for a few seconds. Continue for 10 minutes. If you’re really ambitious, you could jump onto the step and off it for more intensity. Just be careful not to trip.
Do different types of squats for 10 minutes – prisoner, jump squat, squat and hold, squat and pulse, one-leg squat, and any others you can think of. Add intensity by squatting and then hopping forward and backwards.
Lunge forward, backwards, sideways on each leg. Keep on going for 10 minutes. You can also lunge forward and then jump to switch legs for more intensity.
Sprint in place, like a football player, for 30 seconds at a time. Rest for 30 seconds. Repeat the series for 10 minutes.
Hop on your exercise bike, elliptical, treadmill, or other favorite equipment for 10 minutes – or just go for a brisk walk around the block.

Tips for making your 10 minutes workouts effective:

Spend a minute warming up and another one cooling down, though it will take a while for your heart rate to really settle afterwards. That’s one of the big benefits of making the 10 minutes intense.
Find time in each day to stretch. I’ve found that my muscles can really tighten up when doing the more intense, short sessions. It’s critical to stretch the muscles worked so they can recover faster. If you are sitting most of the day, like me, it is also essential for the health of your back.
Have your weights or other equipment right next to your desk. That way, you can just turn away from the computer and exercise for 10 minutes without barely a disruption in your day when you are especially pressed for time.

These are all cardio fixes, but there are also 10 minute strength workouts in the Fat Loss Quickie program. For the strength training workouts, the program focuses on one major muscle group at a time each day. Month 1 consisted of supersets that combined a major muscle group with an abs exercise each day. This month, we’re working on supersets that work the same muscle group in two different ways, back to back. The abs get engaged on almost all the exercises, so there’s no lack of strength training for that area of the body at all.

It really is amazing how much you can get done in 10 minutes with a quick workout fix. Now I just have to apply the same mentality to my other work and I’ll be able to get even more done!

Zumba Fitness Total Body Transformation: Party Your Way to Fitness

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Jul 182011

Zumba dance workouts burst onto the fitness scene a few years ago and has been one of the hottest, and most fun ways to workout and lose weight at the same time. I fell in love with Zumba at my first class, though I’m pretty quick at picking up dance moves and I had a great instructor. However, this is also a program you can enjoy in the comfort of your own home while learning the Zumba dance steps. You can either use a dvd to get familiar with the basics before trying a class, use one as an ‘interim’ workout when you can’t get out, or just have a blast while getting fit at home.

What is Zumba and Where did it come From?

Celebrity fitness trainer, “Beto” Perez invented Zumba fitness in 1999. Having forgotten the workout playlist for the crowded aerobics class he was running one day, he had to improvise. He grabbed the Latin music tapes he’d been listening to in his car and voila – Zumba was born.

Infused with Latin music and the many dance moves that go with it, Zumba takes the best of salsa and brings it to a whole new level. You don’t have to be a Latin dance expert to master these routines. In fact, many of the people who take Zumba classes could never make it through a salsa dance class. This wildly popular fitness craze is wholly fun and addictive. It is so addictive that Zumba is now being taught at more than 90,000 locations in 110 countries, and has sold millions of DVDs.

How to Learn Zumba and Start Having Fun

Zumba classes are now available in more and more gyms and dance studios around the country, but it can be daunting for many people to just walk in and try to join. There have even been some cases of injuries occurring, due to a lack of good instruction or people trying to keep up without really learning the moves first. If you don’t already know the basics of Zumba, it’s a good idea to try it out at home first. I also have several friends who have done this because they just felt too self-conscious to go to a class where they could start bumping into people by going in the wrong direction.

When you look at any Zumba DVDs or videos for home, you should know that the term “Zumba” is proprietary, meaning that the course belongs to Beto Perez and is licensed by him. Make sure any Zumba home workout DVDs you buy are created by him.

One of the best home workout programs is the Zumba Fitness Total Body Transformation System. This complete set of 4 DVDS contains a pair of toning sticks and the following 6 workouts:

1. Zumba Fitness Basics Workout
2. Zumba Fitness 20 Minute Express Workout
3. Zumba Fitness Sculpt and Tone Workout
4. Zumba Fitness Cardio Party Workout
5. Zumba Fitness Live! Workout
6. Zumba Fitness Flat Abs Workout

The basics workout does exactly what you would want if you’ve never done Zumba before. It teaches the basic Zumba dance steps that are the building blocks of all the routines. The instruction is done in a logical step-by-step fashion so that you can follow along easily. This first DVD also sets the foundation for the other DVDs and workouts.

The 20 minutes express workout is great when you’re in a time crunch and just want to get a quick routine in to get your heart rate up and work every part of your body.

The sculpt and tone routine is designed to focus on strengthening your muscles, burning fat and toning all over. This is a great supplement to any weight training you’re doing, since you are working on all your major muscle groups. However, the toning sticks are fairly light since you could injure yourself moving too fast with heavier weights.

The cardio party and live workouts raise the intensity so that can burn more fat and really get your heart rate pumping while using all the Zumba dance steps you learned in the basics. Moves are more complicated, but by now you are much more comfortable with them. The Zumba Live! workout is also one of the most popular because it brings in some other types of music, such as some reggae and 50′s style dance.

Lastly, the flat abs workout focuses on, you guessed it, your abs. Zumba is great for abs no matter which workout you are doing since you have to engage your core throughout. Not to mention, Latin dance is all about the hips.

You’ll be dripping wet and having a blast while you dance to the Latin music in Zumba. You may even completely forget that this is supposed to be a workout! As for learning the steps, hundreds of user reviews have called the Zumba Fitness Total Body Transformation System the closest thing you’ll get to a class.

Zumba is the type of workout that can get you energized and moving no matter how tired or unmotivated you feel. This is not a fitness program that you have to force yourself to do. Just pop in the disc and start listening to the great Latin-inspired music. You’ll be dancing around the house in no time.

Once you have gotten familiar with the Zumba dance steps, I also suggest that you try out some classes in your area to add variety. If you are on a very tight schedule, find a class you can do on the weekend. Then use the DVDs at home to have fun during the week. Add in a few strength training session (like the Fat Loss Quickie program I’m doing now) and you’ll be in the best shape of your life!!

P.S. If you are looking for some even more intense Zumba and more moves, they have a bigger set of workouts called the Zumba Fitness Exhilerate: The Ultimate Experience DVD Set. It has all the features of the one above – and then some.

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