FitSugar

Why Weights?

FitSugar — Wed, 14 Jan 2009 09:00:00 -0800

Some women fear strength training, but lifting weights twice weekly will probably not get you Madonna's arms. So don't skip it; there are many reasons to add resistance training to your fitness routine and here's a new one. Combo workouts that include both cardio and strength training are more effective at curbing appetites, which for most of us is a good thing.

Participants in two 16-week studies performed in South Africa and the US who combined aerobic and strength training elements in all their workouts had the greatest control over their intake of carbs, fats, protein, and overall calories when compared with groups who did these two forms of exercise independently. Recently we learned that running had a greater impact on appetite reduction than weight training, but now it looks like combined they are even more effective. Researchers feel that the one-two punch of cardio and weights somehow alters the metabolism making exercisers feel full sooner.

Next workout warm up with 20 minutes of cardio and keep your heart rate up with a circuit workout. If you need a workout to follow, I have a few circuit workouts for you to try.

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DVD Review: Weight Loss - Cardio Kick

FitSugar — Fri, 02 Oct 2009 09:00:51 -0700

Although I'm not a huge fan of DVDs that have the words "weight loss" on the cover, I did love the Weight Loss - Cardio Sculpt video I reviewed a while back.

Here's another video from that series called Weight Loss - Cardio Kick ($15). This DVD follows the same format of a few minutes of cardio, and a few minutes of strength training with weights, so it goes by really fast. The cardio portion includes high-energy kickboxing and martial arts-influenced cardio moves like punching, kicking, and pretend jumping rope to burn calories. The sculpting section leads you through combo moves such as bicep curls with squats, and lunges with deadlifts. There are a few workout options you can choose from. Do the total 51-minute workout including warmup, two cardio/sculpting workouts, and the cooldown, or if you don't have as much time, do the 31-minute workout including warmup, one cardio/sculpting workout, and cooldown.

For more of my opinion on this DVD keep reading.

DVD Review: 10-Minute Solutions Hip-Hop Dance Mix

FitSugar — Mon, 10 Aug 2009 12:30:32 -0700

I tend to avoid hip hop-based fitness videos, out of fear the instructors will be too perky for my taste. But since I like the 10-Minute Solution series, I leaped into 10-Minute Solution Hip-Hop Dance Mix DVD ($13.50) hoping for a good workout and some new moves for the dance floor.

Though most of the routines aren't very club-worthy, they make for a hearty, thorough, but not super-intense cardio workout. To really get your heart pumping, do all five 10-minute segments in quick succession. The instructor is perky but not annoying and very accessible; she assigns names to all the moves and calls them out clearly to help you can keep up.

If you're a beginner, I recommend starting with the first segment, hip-hop basics. It will help you get a feel for the steps and how the routines build on each other. As with most dance-based fitness videos, you learn the moves one by one and add more as you go to form longer combos. Some of the routines - particularly Edgy Grooves and Cardio Street Heat - are hard to follow on first viewing, but after a few tries, even beginners will find them manageable.

You don't have to have a dance background to do this video; just the patience to learn. My only complaint was the music: your typical Casio-esque fitness DVD beats. I think some actual hip hop would motivate me to move even more.

Lauren Conrad Is Ready For Summer

FitSugar — Thu, 16 Apr 2009 07:35:00 -0700

We learned last year that Lauren Conrad loves kickboxing, but it looks like she's upped the ante and according to In Touch is now doing what her trainer calls the Body Box. Sounds vaguely sinister, but Jarret Del Bene, LC's trainer, says the boxing circuit is a full-body, high-intensity workout. Because the combos are always changing, the Body Box is also a boredom buster, which is good since the Hills star does the workout two to four times a week. The workout mixes punching and kickboxing moves with squats and other conditioning exercises.

Del Bene said LC follows a healthy diet, but she is limiting her caloric intake to 1,200 to 1,500 calories a day, portioned out into five or six small meals. While that is not dangerously low - an adult requires about 1,200 calories daily before the metabolism slows down as if there is a threat of starvation - I think I would feel hungry all the time if I ate like that every day, especially if I was exercising intensely. You can check out Lauren frolicking on the beach here.

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Back to Basics: Supersets

FitSugar — Tue, 30 Dec 2008 05:30:00 -0800

Gym jargon is often tossed about like a lightweight medicine ball, and if you don't know the lingo you can end up not only feeling lost but skimping on your workout. One term likely to be skipped over is "superset." It sounds intimidating and therefore not at all super, but supersets are a great way to move beyond a strength training plateau. Essentially, a superset is two exercises performed one right after the other, rather than simply resting between sets. You can work opposing muscle groups or challenge your muscular strength and endurance by working the same muscle group with different exercises. Reducing rest time increases the cardio component of strength training and keeps the calorie burn going. Plus, supersets save time, and less time in the weight room means more time for a post-workout sauna.

For a few examples of supersets read more:

Supersets for opposing muscle groups:

Bicep curls followed by triceps kickback create an upper arm combination.
Alternate a back extension exercise, like superman, with ab work, like bicycle crunches, to work the front and back of your body.
To work the chest and back, mix a set of push-ups with seated rows with a cable or a resistance band.
Tone the thighs by starting with the leg press machine to work quads, then move to the hamstring curl machine to work your hamstrings and glutes.

Supersets for the same muscle group:

To work the quads one leg at a time, combine single leg squats and step ups.
Combining side lunges with side step downs will work both the outer and inner thighs.
For the hamstrings, pair donkey kicks with reverse lunges - working in two completely different configurations changes your relationship with gravity and challenges your muscles in different ways.
Target the back of your arms with triceps dips followed by triceps presses on your back.

You should repeat each superset two to three times, resting for a minute between supersets, which is much more efficient than resting between each individual set. If you have a strength training superset combo that you love, share it in the comments section below.

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Gear Review: Zoom Sister One+ by Nike

FitSugar — Mon, 22 Dec 2008 03:30:00 -0800

Earlier this Fall, I was invited to attend a Women's Media Summit at Nike HQ to learn about their new training shoe for women, the Zoom Sister One+ ($110). After treating all the attendees to a killer workout designed to show off the flexible features of the Sister One (I was sore for days), they sent me home with a pair of shoes to experiment with on my own. I've been wearing them for a few months now for my strength training sessions and when I use the elliptical. I feel I have thoroughly tested this shoe, and I can tell you it is pretty great.

Not only is the Zoom Sister One+ cute, but it so lightweight and flexible that I feel like dancing around after lacing them up. I am no longer plodding through my lunges, but dancing a duet with my dumbbells. The shoes make me feel nimble and ready for action. These shoes are a hybrid of the Nike Free barefoot running technology and the ultra lightweight Nike Flywire that debuted at the Olympics this Summer. The end result is your feet can truly sense the ground. And like we teach in Pilates and yoga, your feet making contact with the floor starts the muscular chain of command, so the chances of the correct muscle pattern happening are considerably higher. This means more effective and efficient training. When you do squats in the Sister One+ you don't have to think about pressing through your heels because in these shoes your weight is already there. The shoe moves in all three planes of motion, so if you are twisting and lunging the shoe moves with you instead of breaking the motion. They feel great for kickboxing when you pivot while throwing a punch with your entire body.

To see what activity the Zoom Sister One+ is not designed for, read more.

The Sister One+ is not meant for running, and running shoes aren't really meant for training either. I do like to wear my Sister Ones on the elliptical so I can feel my feet working. I also like wearing them for plyometric jumping exercises since I can feel my muscles working to keep the impact of landing out of my feet and joints. To see how truly flexible this shoe is check out this video:

Be sure to wear these shoes with a sock that is cut high over your Achilles tendon. I wore mine with basic anklets and ended up with a nasty blister. I think it is super cool that these shoes are Nike+iPod compatible too. The shoes come in a variety of colors. Although, my combo reminds me of my first pair of Nikes way back when. Check out this clip to see all the colors.

This shoe will be available the day after Christmas. You can use any leftover Christmas money to get yourself a pair to start the New Year off on the right foot.

The Biggest Loser Recap: Black Team Faces Elimination

FitSugar — Wed, 10 Oct 2007 11:04:03 -0700

Last night during The Biggest Loser I am happy to report that I did not shed a tear.

Last night the campus was closed down and the teams were forced to go to Jamaica to work out - those poor things. However, Jamaica did prove to be a challenge since there were constant temptations (booze, relaxing and not working out, etc.) so it was interesting to see the struggle as well as be assured that you can be disciplined on vacation and still have a good time. The Black Team lost the weigh in and had to face elimination. The game got dirty, as it always does, and Jim (one of the twins) was voted off. Jim looked absolutely amazing at his check-in and I can't wait to see him at the finale. To see his parting words, check out iVillage. Curious what last week's cast off is up to? Patty had lunch with Sunny from Body By Glamour.

Here's what I learned from The Biggest Loser this week:

When traveling, get your workout done first thing in the morning because this way it's done. Especially since chances are that once you get your day going, you're not going to want to hit the gym.
You don't have to use the gym at the hotel to get a workout. Use the pool, the beach, and the ocean to get in a workout that allows you to enjoy your surroundings while working out.
If you have an all inclusive package, be especially careful when choosing your food items from buffets. Also, drink alcohol in moderation or avoid it altogether.
When flying, don't get stuck being so hungry that you stop at the first fast food place in the airport. Take along some 100 calorie packs on the plane for when you get hungry.

Kim gave us a great tip for working our butts, thighs and glutes. To find out what it is, just read more

"Hips, things and glutes are common problem areas for many women. This simple combo exercise can help you tone all three at one time: First do a simple squat. Then lift one leg to the side. Nows squat again. Finally lift the same leg to the back. Alternate legs for a great butt, hip and thigh workout."

Source

FitSugar Giveaway: BodiBeat

FitSugar — Wed, 24 Sep 2008 05:17:14 -0700

I believe that a playlist filled with driving beats is an essential for getting my heart rate up, and that is why I love the BodiBeat from Yamaha.

This cutting edge fitness gadget is a combo music player and heart rate monitor that also synchronizes the songs to the pace of your workout. It helps you run to the beat by changing songs as you speed up. The price may be a little steep at $300, so we decided to give one away, like a few of you Sugar users suggested.

To enter to win a BodiBeat, just take the quiz below by 1 p.m. PDT on Wednesday, Sept. 24. Your eligibility is not based on getting the answers correct but simply on taking the quiz after you are logged in.

You do, however, need to be a TeamSugar member to enter. So if you're not already one, just register here for an account. One quiz entry per person; all repeat quizzes will be ignored. Prizes can be shipped to US destinations only. Remember: You must be logged in to TeamSugar for your quiz to count. For the complete rules, click here. Good luck!

Take the quiz

Get Your Butt in Gear: Ailin

FitSugar — Wed, 24 Oct 2007 13:30:00 -0700

Looking for some cute new gear for yoga or any of your fitness endeavors? Check out my new favorite line of gear: Ailin (pronounced "eye-lean").

I am especially in love with this Waitomo Caves Mock Tee ($95). It's knit from a soft polyester fiber whose smooth face makes layering easy. The brushed interior eco-friendly polyester combo fabric at the chest adds a technical, water resistant dimension. All this, along with the fact that it is super cute, makes this top perfect for fall. I wore it to the gym, took it off before working out (it was super hot in there today), and then put it back on to go run a few errands before heading home. The best part? I still felt cute, which is more than I have to say for myself when I am in my baggy hooded college sweatshirts-plus, you know I love a multipurpose item!

The Hauraki Gulf Yoga Pants ($80) provide excellent stretch and warmth. The two straps that tie into bows just above the ankles add a little flare to your average spandex pant. The pants are made from moisture wicking Supplex and Lycra, so they can be worn as a performance driven exercise pant-though my girl FabSugar may wear them as a fashion statement with booties. What's more? They did wonders for my legs. My husband couldn't stop telling me how great they looked in these pants! (Um, I'll take one in every color.)

Pair the top and pants with a cute tank, like the super soft, moisture wicking Tongariro Tank ($42), and you've got yourself one knockout workout outfit.

Pricey? Indeed. Worth every penny? Absolutely.

Eva Longoria's Wedding Workout

FitSugar — Fri, 13 Jul 2007 03:30:00 -0700

We all saw Eva Longoria walking around to get toned up for her big wedding extravaganza, but that girl was doing way more than just walking to get the body of her dreams for the day of her dreams.

According to her trainer, Patrick Murphy, Eva wanted to look strong, she wanted really nice posture and she wanted her arms to look great.

Source

To learn her workout, which is pretty darn impressive by the way, just read more

Murphy gave Access Hollywood the scoop on her exercise routine. Keep in mind all the below exercises are 15-20 reps and there is no rest between exercises in the superset (exercise 1 & 2) :
Warm-Up:
5-10 minute warm-up @ 65-75% of maximum heart rate on elliptical machine.
Dynamic Stretching and Active stretching:
If needed.
Full Body:
1. Squats on Bosu dome with a shoulder press using the 5lb dumbbells
2. Jump squats with 8lb medicine ball
-- 30-45 sec. rest --
1. Walking Lunges with a 12lb bar overhead
2. Alternating lunges in one place with 8lb dumbbells
-- 30-45 sec. rest --
Shoulders, Chest and Core
1. Balance ball chest presses using 10lb dumbbells
2. Pike pushup combo with balance ball (body weight)
-- 30-45 sec. rest --
Legs, Back and Core
1. Squats with cable low rows
2. Standing bent over rows with 10lb dumbbells.
-- 30-45 sec. rest --
Glutes and Stabilizers
1. Side steps with rubber band resistance
2. Lateral ice skater jumps
-- 30-45 sec. rest --
Triceps, Core and Stabilizers
1. Balance ball skull crushers with 15lb medicine ball
2. Standing tricep extension on cables
-- 30-45 sec. rest --
Biceps, Core, and Stabilizers
1. Standing on Bosu dome, 8lb dumbbell hammer curls
2. Kneeling on Bosu dome, traditional dumbbell bicep curls
-- 30-45 sec. rest --
Abs/Core
1. Balance ball crunches with 5lb medicine ball throw
2. Bicycles
-- 30-45 sec. rest--
Core
1. Cable rotations
2. 8lb medicine ball wood chops
-- 30-45 sec. rest --
Postural Muscles
1. Balance ball cobras
2. Superman