Weight-loss plateaus happen to everyone. And while it can be hard to not see the results you hoped for, it's important to stay positive and connected to your healthy routine. Take these tips to break on through to the other side, and say goodbye to sidetracks.
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Teddy Bass makes a living keeping people in shape, including Cameron Diaz. Always a presence on the red carpet, Cameron has mastered the art of posing — confident, tall, and never without a smile. No doubt, this is in large part thanks to doing one of Teddy's favorite exercises for posture (and core strength), the ever-so-basic plank. "It's an incredible exercise," Teddy told us at a recent Asics event. "It forces you to use all the muscles in your back that keep you upright and erect — instant posture lift!" That is, of course, if you're doing it correctly, he says.
While there's nothing wrong with doing a modified version of traditional plank, Teddy sees too many women clasping their hands into a fist, or "prayer mode," while balancing on their forearms, which isn't good for achieving great posture. Locking your hands into a fist causes the upper back to round and the shoulders to hunch in, when ideally, you want to stay open and flat with the shoulders stacked directly over the elbows, says the celeb trainer.
When in the modified version of this move, start in traditional plank, then lower each forearm to the floor with your palms facing down. Place your elbows where your hands were, and spread your fingers wide. Doing so will keep all of the muscles in your back fired and engaged — especially your erector muscles, which run along the length of the spine. Teddy suggests challenging yourself even further by moving in between a forearm plank and traditional plank for an up-down plank. How many can you do in one minute?
Add a walking lunge to your workout and step right into those short shorts! Considered a basic lunge with a boost, this move not only works your glutes, hamstrings, and quads; it tones your biceps too. With a pair of dumbbells and an open space, walking lunges will tone both your arms and legs in one simple move, here's how!
You can easily modify this move for beginners without weights, keeping your arms by your side.
Of course you know how to run — you've been doing it ever since you learned to walk. It seems pretty straightforward, but you could unknowingly be making some mistakes that not only hinder your performance, but worse, may be putting you at risk for an injury. Check out these five common running mistakes and how to fix them for your future runs.
The Wrong Footwear
The issue: Wearing shoes that don't fit properly, are not meant for the surface you're running on, or are too old won't support your feet effectively, which can lead to issues with foot or knee pain as well as impede proper running form. They also won't protect your joints from impact, which might be one reason you suffer from knee, hip, or lower-back pain.
The fix: Don't just pick out the cutest pair! Go to a running store and have an expert watch how you run so they can help you find the most supportive sneaker. And be honest about the surface you usually run on — don't buy a trail runner if you'll mostly be on the treadmill. Replace your shoes every 300 to 500 miles or more often if you notice pain or that they are no longer offering the cushion or support.
Not Hydrating
The issue: Not drinking enough water before, during, and after your run can cause headaches, dizziness, nausea, or cramps, which may cause you to cut a workout short.
The fix: Drink 15 to 20 ounces of water one to two hours before working out; sip another eight ounces 15 minutes before. While running, sip six ounces of water every 15 minutes, or if you're working out for longer than an hour or in excessive heat, drink an electrolyte-replacement drink. Make sure to drink another 15 ounces of water after your run — you'll know it's enough when you visit the ladies' room and see light-colored urine.
Keep reading to learn about three more common running mistakes.
Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, but it is also super versatile. You can go forward and backward, work your arms and legs, or focus on your core. Here are some tips to get the most out of this machine for your next elliptical workout.
If you're new to lunges or looking to add a basic exercise to your fitness routine, then consider a reverse lunge. Compared to a basic lunge, this exercise places less stress on the knees while still toning your entire leg. Better yet, once you're familiar with the movement, you can increase the burn and improve balance with the addition of dumbbells. Read how to do a reverse lunge below!
Is lacing up your running shoes and hitting the pavement getting dull? If you're bored of your regular running routine, you're more likely to skip a run altogether or go into it with low expectations. Besides battling boredom, when muscles are constantly doing the same thing, it's easy for the body to hit a weight-loss or fitness plateau. It's time to get out of that running rut! Here are some simple ways to mix things up.
A good workout isn't just about what happens when you are burning those calories. What you do immediately after exercising affects how your body reacts and responds to your hard work, so make the most of your next sweat session with these post-workout must dos.
Even when you have the best intentions of committing to a workout, distractions pop up and deter you from your goals. If you're always trying to sneak out of the gym as soon as you arrive, then try mixing up your workout routine with one of these tricks that will keep you motivated and entertained from start to finish.
Save your shows: While a good old-fashioned TV binge is something we typically don't condone, it can be beneficial when it comes to working out. Knowing that you can't watch that hour — or two! — of your favorite guilty pleasure until you're at the gym will entice you to stick to your workout and finish strong. Bonus: when your mind is consumed by a show or movie, you won't be as focused on time or how far you have to go until your shows are done.
Keep setting goals: Instead of just focusing on one big goal, make minigoals the whole way through. Whether it's reaching a certain number of calories before the 10-minute mark, beating your time from earlier in the week, or running at a strong and steady pace without taking a break, constantly setting minigoals will keep your head in the game and focused on the task at hand.
Keep reading for two more tricks.
It takes effort to get to the gym on a regular basis, so once you're there, make sure you're not wasting your time. Stop these seven gym mistakes now to cut minutes from your workout while still increasing its effectiveness.
Find out the rest of the time-wasting mistakes.
