©2009 One80.com. All Rights Reserved.
Losing weight does not always have to be a struggle. There are a lot of little tricks that you can employ to your day to day eating habits that will help you speed up the weight loss process and maintain a better looking physique in the long run. Here are just a few examples:
Substitution #1 - Deep-fried chicken for grilled chicken. Grilling your chicken helps to preserve the nutrients and reduces the amount of fat and total calories consumed.
Substitution #2 - Whole milk for skim milk. Skim milk has less calories per serving, less fat, and less carbohydrates making it a more calorie-dense option.
Substitution #3 - White refined products for whole wheat products. Whole wheat pasta and bread is more nutrient dense and so fewer of the calories consumed will be wasted and put to good use
©2009 One80.com. All Rights Reserved.
Your quest to find arms like Madonna in the mirror is not as far off as you may think.Madonna’s hard cut arms is the result of a combination of exercises, including yoga, pilates and strength training.Here are some strength training exercises that will achieve the tight toned and strong arms Madonna boasts.Do 12-15 repetitions for each exercise and perform each exercise 3 times per workout:
1. Concentration curls
Purpose:
To develop the length and height of the biceps (biceps brachii).
Execution:
• Sit down on a chair or a bench and hold a dumbbell in your right hand.
• With your feet spread, place your right elbow up against your right knee.
• Holding your left knee for support with your left hand, curl the weight up towards the shoulder making sure to keep your right elbow touching the knee (exhale).
• Return slowly to the starting position (inhale) and then repeat.
• Once your set is complete, switch arms and repeat with your other hand
2. Overhead triceps extensions
Purpose:
To develop the medial head of the posterior upper arm (triceps brachii).
Execution:
• Sit down on a bench and grasp a dumbbell with 1 hand.
• Lift the weight overhead and lock your arm at the top.
• Keeping your elbow pointing up, lower the weight as far as you can behind your head (inhale).
• Lift the weight back up towards the ceiling (exhale) making sure to keep your elbow pointing up at all times and then repeat the movement.
3. Biceps curls with a band
Purpose:
To develop the muscles of the front/upper arm (biceps brachii).
Execution:
• Stand up straight, shoulder-width apart and place the band under your feet.
• Grasp each end of the band in your hands with your palms facing forward, arms fully extended and wrap the band around your hands if necessary to remove any slack left in the band.
• Curl both hands up at the same time keeping your elbows on your side pointing down at the floor (Exhale).
• Slowly lower your hands all the way down until your arm is fully extended (inhale) and then repeat.
4. Triceps extensions with a band
Purpose:
To develop the medial head of the upper-posterior arm (triceps brachii).
Execution:
• Stand up straight and place one end of the band under your right heel.
• Grab the other end with your right hand and extend it right up over your head until your elbow is fully extended (if this is too difficult, try it sitting down) and the band is running along your back.
• Slowly bend the elbow (inhale) making sure to keep the elbow pointing up towards the sky at all times and then repeat for the desired number of repetitions and then switch hands.
©2009 One80.com. All Rights Reserved.
Sleep is a very important part of healthy living, however sometimes we all have trouble catching those very important zzz’s. Here are some great tips to help you catch up with the sandman.
1. Do not go to sleep on a full stomach: It is important to have all of your food digested by the time you are ready for bed. Keeping food in your stomach at bedtime will lead to improper digestion which can be uncomfortable and promote improper nutrient absorption.
2. Reduce the amount of sugar in your diet: Consuming high doses of sugar can create an instability in your energy levels and force you to crash unexpectedly throughout the day leading to a restless sleep. By keeping a stable blood-sugar level throughout the day you can withstand greater energy needs and enjoy a calmer, more restful sleep at night.
3. Avoid taking naps throughout the day: Taking naps throughout the day will lead to sleep irregularity. Focus on crawling into bed only at nighttime when you are ready for sleep. It is important to get the body on a set schedule so as to create an optimal sleeping environment.
4. Exercise regularly: Exercise helps to regulate your sleep by recharging your battery at rest. It is during the restful hours that your body actually repairs the muscles and so frequent bouts of activity create a greater demand for improvement and therefore sleep.
5. Avoid alcohol, caffeine, and nicotine: These are stimulants that will synthetically activate your central nervous system and force you to stay awake and alert regardless of the time. Stay away from these agents to allow your body to create some regularity and enjoy a restful sleep.
©2009 One80.com. All Rights Reserved.
1. Dynamic shoulder Press
Purpose:
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
2. Front raises
Purpose:
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.
3. Clean and Press
Purpose:
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
Execution:
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.
4. Bent-over Lateral Raises
Purpose:
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale) and then repeat.
©2009 One80.com. All Rights Reserved.
