How With Strength Exercise to Lose Fat

If I had a nickel every time a female customer told me that they refused to lift weights for fear of getting bulky, let's just say I'd have loads of nickels. Although, yes, there is a diet and cardio target, the fact is that on the treadmill alone the lean muscle will not survive. In my knowledge, the greatest-kept secret to fat loss still seems to be weight lifting.

You should know that you can get bulky unless you take supplements to increase muscle development, because your body just doesn't have the hormones to get there naturally. When you do it, Cardio just burns calories, but strength training has what is known as the afterburn effect. Owing to "Excess Post-Exercise Oxygen Consumption" or EPOC, even after you're finished exercising, your metabolism remains high. For up to 48 hours after your workout, a well-designed strength-training program will keep you burning calories and fat.

Here are four items, plus a sample workout schedule, that your exercise regimen should include.

Training for pure power

True to the way it sounds, this part of the program is designed specifically to build or maintain muscle mass. The more muscle you have, the faster your metabolism will be, and the more calories and fat your body will burn. Your body type and level of expertise will determine how much weight you should be lifting and for how long. If you’re more advanced you can get away with lifting heavier loads, whereas if you’re just starting out, start with lighter weights (or no weights) and then add on once you’ve mastered the movement itself. My new book Strong is the New Skinny has a step-by-step guide for each fitness level, plus tons of strength training exercises to choose from to keep both your mind and body guessing. If you can only get to the gym 3 days a week, use those days to do your Training for pure power. You can create a 5-move workout here or try these bodyweight exercises.

A strength training tip: Donâ€TMt weigh yourself. The numbers on the scale can fluctuate when you lift weights. You will lose weight, but you'll gain toned muscle. Will you rather see the number go down on the scale or would you rather lose inches and even though you weigh a little more, have your clothes suited better? It shouldn't even be a race.

Training for Metabolic Resistance

Training for Metabolic Resistance (MRT) is also sometimes referred to as HIIT or high-intensity interval training. Either way you spin it, the main concept is that you’re performing periods of intense work, followed by a short period of rest. When done correctly, MRT can be the best way to skyrocket that heart rate and keep your body burning fat throughout the rest of the day. But, since the work is so quick and intense, form is of the essence. Respect your ability level—if you know you’ve already exhausted your arms from a set of burpees, don’t go for the squat with overhead press. Keep in mind that there are a number of ways to perform these types of exercises, whether it’s dumbbells, kettlebells, or body weight exercises like mountain climbers or push-ups. For more ideas, check out The 15-Minute Workout to Change Fat to Muscle.Â

While cardio should not be the only source of physical activity in your overall fitness routine, there is still a place for it. As a form of interval training, cardio can be performed in two ways: moderate intensity or high intensity. All depends on where the heart rate is. Reasonable intensity is good for improving your overall aerobic base (heart rate in about the 120-150 range) as well as improving your recovery over the week as your body gets rid of any lactic acid build-up from resistance training. Before your strength training days, use it as a warm-up, about 10 to 15 minutes to just get the body going. Or as an MRT exercise, you can use it to bring the heart rate up to about 90% of its full effort and then recover with a rest time. Try making sets of 100 jump ropes as quickly as you can, resting between them for 30 seconds to a minute. Or, run on the treadmill at intervals: jog for a minute, then walk for a minute. For an extra challenge, try to raise the slope by 1% eac eac.

Your days of rest are just as important as the days you're going all out. You're actually tearing the muscle fibers apart when you work the muscles to the point of exhaustion. You need to give them time to recover in order to let them rebuild. When you work out every day, you don't give the body the time it needs to heal and restore. If you fail to take a day off, you may possibly do more harm than good, so it's crucial to take sufficient rest days as part of your schedule.

A software sample:

Monday: Moderate intensity cardio warmup + Training for pure power

MRT, Tuesday:

Wednesday: Moderate intensity cardio warmup + Training for pure power

Thursday: Cycles of the MRT (treadmill or jump rope)

Friday: Moderate intensity cardio warmup + Training for pure power

-MRT

Sunday: relax and rest

The leading fitness expert, television personality, entrepreneur and best-selling author of the latest book, Strong is the New Slim, is Jennifer Cohen. Jennifer was the featured trainer on The CW's Shedding for the Wedding with her trademark, straight-talking approach to fitness, mentoring the contestants to lose hundreds of pounds before their big day and she appears on NBC's Today Show, Extra, The Doctors and Good Morning America on a regular basis. Connect on Facebook, Twitter, G + and Pinterest with Jennifer.

This 6-Step Yoga Flow Will Open Up Your Tight Hips

On average, we sit for about 12 hours every day. “Yikes” is right. “Whether it’s at a desk or in the car, when people sit for most of the day, they may develop tight hip flexors. These muscles attach to the lumbar spine and could create lower-back pain when they are shortened,” explains physical therapist Erica Anne Meloe, owner of Velocity Physiotherapy in New York City and author of Why Do I Hurt?

So what can you do to help those suffering hip muscles? First, make sure you’re getting up and walking around throughout the day—researchers suggest at least once every 30 minutes. But to further help, try this hip-opening sequence created specifically for Health readers by Peloton yoga instructor Kristin McGee. “These poses take a 360-degree approach, helping to stretch and strengthen the hips from all angles—front, side, and back,” says McGee.

Run through them three to four times a week, and you’ll feel so much looser.

Get onto all fours. Cross right leg over left, then sit back down between your heels or on a block, with knees stacked. Extend left arm toward ceiling, then bend left elbow, bringing palm to touch the center of upper back; then bend right arm behind back, trying to grasp fingers of left hand. Stay here for 5–8 breaths, breathing evenly; then switch sides and repeat. To make it more comfortable, you can also sit on a blanket instead of a block.

From Cow Face pose, slide right leg forward onto the floor, placing right shin parallel to the front of the mat, and slide left knee on floor behind you. Lower left thigh to mat with top of left foot facing down. Stay upright, with torso over hips and hips square to the front of the mat. Remain here for 5–8 full breaths, then bring left foot toward right and repeat on opposite side.

Bound Angle pose

Sit on mat with soles of feet together and knees bent out to sides. Interlace fingers around feet. Inhaling, press knees down toward mat while sitting up tall; bow forward slightly to get a deeper stretch. Stay here for 8–10 breaths.

Ankle to Knee pose

From Bound Angle pose, cross right knee over left ankle and bring bottom leg in so right ankle is over left knee, with shins stacked. Bring both palms to floor in front of you, leaning forward slightly. Hold here for 5–8 breaths.

Half Reclining Hero’s pose

Kneel on mat with knees together. Sit back on heels, and then extend right leg straight out in front of you. Slide left foot slightly wider than knee with the top of left foot on the floor and big toe angled in, allowing butt to rest on floor. Then place hands on floor behind you and lean back, bringing elbows and forearms to floor behind you. From here, continue to lower all the way to the floor or as far as you can go without pain or discomfort; cross elbows overhead. Stay here for 5–8 breaths.

Begin in Downward Dog with hands on floor in front of shoulders, legs extended, and hips lifted in an inverted V. Step right foot to the outside of right hand, then lower both elbows to mat, keeping right knee next to right side. Keep left leg active, pressing back with left heel, and hips level, without allowing them to sag. Stay here for 8–10 breaths, then step right foot back. Lift hips to ceiling as a break, and repeat on left side.

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Best place to find more about rear delt raise is FitStop24.com

3 Exercises for Toned Arms and Legs From Ashley Graham's Trainer

Who doesn't want to tone up their muscles while feeling powerful and unstoppable? Ashley Graham's personal trainer, Morit Summers, has the exercises to help you do just that.

Today, Summers took to Instagram to share a video of three lifting moves with this caption: "Lift because you love it, lift because you want to see progress, lift because being strong is awesome!" We couldn't agree more, given the scientific benefits of strength training, like stronger bones and lower levels of inflammation.

We reached out to Summers to get the deets on her trifecta of power moves, and she shared their benefits as well as a few tips on pulling off perfect form. Learn how these strength-training exercises can build your strongest core, legs, and arms yet.

"These help with control of movement and strength, since you have to hold the form of your squat for an extended period of time," Summers told Health via email. To execute these squats, place a bar across your shoulder blades, bend your knees, and squat backward into your heels. Stand up in a controlled motion, then pause and repeat.

Single-leg Romanian deadlifts

"RDLs work on the eccentric (or lengthened muscle) strength of the hamstrings," says Summers. To perform the exercise, hinge your hips back while holding your back straight and your core tight, she says.

While it's obvious this exercise works your shoulders, Summers says the movement offers benefits for the core as well. "[You have to] be able to hold your body up in a strong position while pressing a weight over head," she explains.

Next time you hit the gym, add these moves to your usual strength-training rotation, or pair them with a fun cardio workout. You'll be looking (and feeling) as fierce as Summers or her curvalicious celeb client Ashley Graham.

Best place to find more about cable press machine is FitStop24.com

How to correct 3 Main Moves People Still Get Wrong Jillian Michaels shows

If you're anything like us at the end of your workout, you probably hit an ab mat. You could do cardio, raise a few weights, and then plop down to make your core work. The thing is you're probably exhausted by that point, making it easy to compromise your form when the time comes for abs.

With this issue, you're not the only one, so we asked fitness guru Jillian Michaels to show us how to repair three common moves that will surely whip your core into shape.

Place your hands under your armpits, and do not put your hands on your arms. Then change your feet so that they are separated by shoulder width. Next, pull your weight forward so that your arms feel the burn.

Side plank push-up

Bring the feet together, bringing them slightly tighter for a regular pushup than they would be. Stack your feet on top of each other as you twist into the side plank pose and lift your hips towards the sky.

Climbers from the mountains

Make sure that your knees are kicked into your chest instead of your elbows. Also you'll want to round your back slightly to engage your heart.

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Flyby Fitness: I tried Gloveworxx Boxing

During my day, I took a couple of boxing lessons, both conventional and hybrid. So I was super excited to get into the ring when California-based Gloveworx opened up a store in New York City, where I live. I also felt I was looking for a sweat sesh that could shake up my current routine, which was heavy on running and indoor cycling as of late. Plus, a professional boxer who has trained a number of celebrities, including Jennifer Aniston and Jennifer Love Hewitt, is the owner, Leyon Azubuike. Interested in pulling the gloves on a pair? Here's what you need to be conscious of:

Basics of boxing: Punch, cross, hook, uppercut, roll, slip-these are the basic moves that you can normally practice regardless of what kind of boxing class you sign up for. You'll also be reminded periodically to keep your gloves up (because no one wants to take a punch to the face). Just don't make the mistake of assuming that boxing is just a workout for the upper body. If you do it right, it's going to be full body, and afterwards you're going to be sore. Count on ring sparring, heavy bag practice, probably speed bag hitting, and general workouts (think squats and planks).

What Gloveworx says you can get While this boxing studio offers a number of lessons, I took the hour-long GWX 101, Boom X, Boom, Lightning, Blitz, and One-On-One. This class is touted as a "slower-paced session delivered in a small group of 2-6 individuals who learn the ropes... with a coach who focuses on getting your technique right." The summary of the class also states that the fundamentals of throwing punches and boxing footwork will be mastered.

What I got: Don't be fooled by the 101 moniker first of all. Your butt will be kicked by this class! It took 15 minutes to ensure that every single muscle in the body was primed and ready to go and we began with the most thorough warmup ever. Next, we learned each punch's proper mechanics, first practicing shadow boxing, and then going on to practice with one-on-one gloves. Just when my heart was really pounding and exhaustion was beginning to set in, we were going for some sprint work at the Versa Climber. (FYI: Versa Climber is hard AF, and I hate it.) We finished with some core work to complete the workout, keeping planks for multiple rounds of varying periods.

Yeah, it's for you: Actual exercise aside, this class might be a good start if you are stressed or have some pent-up anger you need or want to work through. Throwing those punches takes out all the tension and makes you really feel strong. Also, this is for you if you are looking for a fun but intense way to operate your body that is form-centric and super-technical.

You can pass: I'd say pass if you want to zone out during your workout. Boxing is about the mind as much as the body, so it is important to carry the brain to the ring.

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The best Ab exercise is this Plank Circuit (and it just takes 10 minutes!)

Keeping plank after plank will feel like a lifetime, with 10 minutes on the clock. But this ab-blasting plank sequence of the latest DB10 program from Daily Burn is designed to distract the mind and body. Think about: revolutionary combinations such as the plank punch push-up, or plyometric variants such as plank jacks and plank-ups.

“The idea behind these combo moves is to pair dynamic movement with traditional planks to offer core strengthening with cardio benefits,” says Dara Theodore, one of the lead trainers for the DB10 program.

"The idea behind these combo moves is to combine dynamic movement with traditional planks to provide cardio benefits with core strengthening," says Dara Theodore, one of the DB10 program's lead trainers.

Whether you’re running miles or doing deadlifts, engaging your core is the foundation for most workouts, after all. “Your core provides balance, stability and power in any workout as well as in daily activity,” Theodore says. Do these planks in one continuous flow, and you’ve got yourself a true ab burner that’ll also make you break a sweat. “Being aware of proper plank form and building core strength will allow you to reap the benefits of the dynamic movement, as you will be able to move faster and more fluidly,” Theodore adds.

TRY IT NOW: Daily Burn’s DB10 Program

5 Plank Exercises for a 10-Minute Ab Workout

As with all of our DB10 workouts, aim to complete as many rounds as possible of the following exercises/reps in 10 minutes. When you move continuously through each exercise at a quickened pace, you’ll ramp up your heart rate and burn more calories. For the ultimate core finisher, we hold a side plank for 30 seconds.

1. Plank to Push-Up to Inchworm

How to: Get into a high plank position with your hands shoulder-distance apart and your shoulders directly in line with your hands beneath them. Engage your abdominals to avoid arching your back and lowering your hips (a). Perform two push-ups, letting your elbows flare slightly out to your sides at about 45 degrees. Squeeze your glutes and core throughout the entire movement, and maintain a straight line from head to toes (b). Walk your hands back towards your feet and come up to stand (c). Hop your feet forward and then hop them back out to a high plank. This is one rep (d). Do five reps.

2. Push-Up to Plank Jack

How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. Squeezing your glutes and core, lower your body down to the ground and press it back up. This is one push-up. Do one more (a). Next, bring your feet together and do four plank jacks, jumping your feet wide to each side and then hopping them back together. Avoid raising your butt (d). Do six reps.

3. Plank-Up with Diagonal Hops

How to: From the high plank position, bring your right elbow down to the floor and then your left elbow down to the floor for a forearm plank (a). Get back into a high plank by lifting your right forearm up and then your left forearm (b). Next, bring your feet together in a high plank and hop them diagonally to your right side. Hop them back out to high plank before hopping them diagonally to your left side (c). Do five reps.

GIVE ME ACCESS: Daily Burn’s DB10 Program

4. Push-Up to Plank Punch

How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. You can keep your feet a little wider apart to help you stabilize when doing the plank punch (a). Lower your body down to the ground, keeping your body in alignment and your elbows flaring slightly out to your sides (b). As you press back up, make a fist with your right hand and punch it out in front of you (c). Perform another push-up before making a fist with your left hand and punching it out (d). Do six reps.

SIGN ME UP: Daily Burn’s DB10 Program

How to: Lie on your right side and place your right forearm on the ground. Engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes (a). If you can, raise your left hand up towards the ceiling, gazing toward your hand. If you can’t, keep your left hand resting on your left hip (b). Hold the plank for 40 seconds and rest 20 seconds before switching sides.

This Woman Is Breaking Down Stereotypes That Yoga Is Only For a Certain Body Type

It might be 2019, but we're still working hard to break down adverse myths and build up positivity for the body. One of those places? Yoga, a discipline designed to be welcoming and inclusive, is surprisingly sufficient to be reserved for those with unique types of body (read: slim, thin, athletic). We talked with Atlanta-based yogi and Lululemon global ambassador Chelsea Jackson Roberts about how she stays zen and why she's working hard to crack misconceptions in the world of yoga.

What makes you feel powerful and strong?

Studying a purpose, mission, or vision and having myself committed to it no matter how terrifying it is. That makes me feel very good until I hit the target or am in the process of working towards something.

Can you describe what you mean by self-care?

In many ways, I also represent people in neighborhoods and even my partner, so self-care is carving out time for myself. Ultimately, it is a consistent activity or devotion to myself and while I am engaged in it it makes me feel good.

What's your favorite pose for yoga and why?

The Posture of Dancer. When I started yoga, it was one of the first poses I did. And it was something that I wouldn't have thought if I had seen a photo of anyone else doing it, that it was something my body would be able to do. I did it though and the pose stuck with me.

You've talked about battling the misconception of what a yogi usually looks like Can you describe that a little more?

I feel like I am fighting back against this narrative that yoga is only for a certain type of body or that since they are athletic or have the money to spend on expensive yoga wear, there are only certain people who are deserving of this activity. So every time I wake up, I feel like it's me pushing back on the stereotype that yoga is about. Every time I lecture, this picture changes. I'm happy that we have started to see a change in who a yogi is in the past five years with teachers like Jessamyn Stanley and Anna Guest-Jelley and myself.

How did yoga make you change?

I'm kinder to myself, more patient, not as critical as that. The instruments that I have and continue to learn from yoga are the ones that help me retain that kindness, and that influences and affects how I handle others.

Have you got a mantra?

I recently attended the Yoga Nidra immersion of Tracee Stanley, and we had to build our ideal Sankofa, which is essentially a mantra you'd use in your practice. Mine is even when I question, I am grounded and able to make choices." When I hear myself say this it enhances my ability to trust that I can make a good decision.

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