FitSugar

Back to Basics: Dumbbell Squats

FitSugar — Tue, 18 Nov 2008 14:30:00 PST

Not everyone shares my love of squats, but strong quads, hamstrings, glutes, and a lower back are essential if you're looking to run or cycle faster, as well as help prevent sports-related injuries. So going back to the basics, I want to review dumbbell squats. They are easy and effective.

To learn how to do this exercise

Love Your Lower Half: Your Go-To Wardrobe and Workout

Fitness Magazine — Tue, 07 Feb 2012 04:15:16 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

We've been thinking a lot about our backsides the past few months here at Fitness, as our team put together part one of our "Body Lab" to help you get a butt that defies gravity (see the February issue for more!).

While we work hard in the gym to sculpt a better behind, we don't complain when we get a little help from a particularly flattering pair of pants. The minute we slipped on the GapFit gFast Color Binding Leggings ($60, gap.com), we fell in love with their comfy fit and cute colors. And after testing them out in a strength class at David Barton Gym to celebrate GapFit's new line, we knew they would be mainstays in our workout wardrobes. The fabric is just thick enough for cool morning runs, but doesn't feel too heavy for the gym.

If you're feeling a bit timid about rocking these leggings, add these three moves from David Barton Gym trainer Meka to your workout three times each week, and soon you'll be loving your rear view! Get the details on these booty-toning exercises after the break.

From the Community: a Total-Body Toning Circuit

Fit Community — Tue, 24 Jan 2012 00:57:49 PST

FitSugar reader FitFabCities has a circuit workout that works your entire body. She shared the video with us in our Fit Community.

Grab a resistance band and a pair of dumbbells, and you're good to go for this full-body circuit-training workout . . . and the best part is you don't even have to leave your living room to do it. That said, this is also a great workout to try at the gym if you're looking to switch up your regular routine.

Circuit training means you move from exercise to exercise and take minimal breaks between the moves so you keep your heart rate up the entire time. This helps to burn a lot of calories in a short amount of time, something I love. There are eight exercises total in this workout, and we are going for about 15 reps per exercise. You'll notice there are a lot of multimuscle group exercises meaning you'll work more than one muscle at once, which is perfect if you're short on time. Let's be honest, who's isn't?

Strength training is so important since it helps to prevent injury, increase bone density, increase muscle mass (meaning you burn more calories just doing things like driving your car or watching Bravo) and, of course, it helps you feel fab in your jeans.

You might want to watch this workout video once to preview the exercises then follow along for a kick-butt, total body workout sure to burn lots of calories and tighten and tone every muscle in your body!

Keep reading for the video and workout breakdown.

5 Reasons Not to Be Intimidated By Free Weights

FitSugar — Sun, 08 Jan 2012 11:08:31 PST

The free weights section of the gym can be a bit daunting thanks to floor-to-ceiling mirrors, stacks of barbells and dumbbells, and a crowd of bodybuilding types. But the benefits of free weight exercises are great, so it's important to boost your dumbbell confidence. Here are five reasons you should take a break from the weight machines:

Your know more than you think you know. There aren't any black-and-white guidelines for using free weights, but that's no reason to walk away, since free weight exercises are based on the popular moves you already know, like squats, lunges, chest press, shoulder press, bicep, and triceps curls. Plus, any additional movements that you usually perform on weight machines can also be done with free weights - with the added physical benefit (and challenge) of maintaining your stability.
It's not all about the pounds. Balance is one of the biggest benefits of free weights, and you don't need to be lifting twenty pounds to see results. Grab light dumbbells and perform standard exercises on one foot to strengthen the stabilizing muscles that are often overlooked.

Keep reading for more reasons to use free weights.

Get Fit For 2012: How to Start Strength Training

Zelana Montminy — Tue, 03 Jan 2012 09:53:27 PST

It's a new year, and we think you should ring in 2012 with some dumbbells! Yes, it's time to start strength training. And to help, we asked FITiST celeb trainer Adam Ernster to teach us a bit about the basics of building muscle. Watch and learn, not only how to safely start a strength training routine, but three moves to incorporate into your sweat session: squats, push-ups, and rows.

Be Thankful For a Fit Body!

Fitness Magazine — Tue, 22 Nov 2011 04:37:46 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Besides gratitude, Thanksgiving is known for being all about food, family and (watching) football. But the team at DavidBartonGym (DBG) says that you can still enjoy the festivities while keeping up your fitness levels as well. How? Their experts claim that an intense resistance-based workout within two hours of a meal can help keep your metabolism humming.

So at their locations across the country, DBG trainers will be leading their members and family and friends of members through a complimentary "CARVED" class. It's designed to target all major muscle groups with heavy weights, multiple sets, and small intervals of active recovery.

Can't make it to a class or don't have a DBG near you? Or too crazed by cooking the turkey to fit in a full workout? Try these sample moves from the class at home, done in a row as a circuit, to get a similar effect.

Squats: Stand with feet shoulder-width apart and act like you are sitting in an imaginary chair: Bend knees 90 degrees and make sure your knees don't go past your toes. Return to start and repeat for one minute. (Hold dumbbells to make it harder.)
Lateral Raises: Hold one dumbbell in each hand with palms facing body and feet hip-width apart. Extend both arms out to your sides at shoulder level, keeping wrists and elbows straight but not locked. Return to start and repeat for one minute.

Read on for more moves to get a carved body for turkey day.

More from FITNESS Magazine:

• 5 Butt-Shaping Exercises

• You Can Do It! The Get Your Best Body Every Plan

• 9 Moves to Beat Belly Fat For Good

5 Tips For Strength-Training Newbies

Jenny Sugar — Thu, 17 Nov 2011 02:20:15 PST

Aside from toned and sculpted muscles, strength training can also make you a better runner, cyclist, or swimmer. Increasing your muscle mass also increases your metabolism since muscles burn calories at a higher rate than fat. These are all great reasons to include strength training in your routine. If you're new to the scene, here are some helpful tips for beginners.

Start off nice and easy: You may have a goal of doing 50 push-ups or five pull-ups, but building your strength takes time. At first, start with lighter weights and less reps, and gradually increase as your body is ready.
Learn proper form:When starting out, it's important to learn proper form, which ensures that the exercises you're doing are effective while also preventing injuries. To do this, it's best to set up a few sessions with a personal trainer; aside from proper form, they'll also personalize your routine and show you moves to specifically target your weak areas.
There's more to strength training than dumbbells: Hand weights are inexpensive and easy to use and can strengthen every part of your body, but you'll get more out of your session (and prevent boredom) by mixing up your fitness equipment. Take advantage of your gym and use the machines, resistance bands, exercise balls, medicine balls, kettlebells, battle ropes, and TRX training system - whatever they have. Also peruse the class schedule and try out classes with name like Body Pump, Body Blitz, Cardio Sculpt and anything else specifically designed to tone and define muscles.

Continue reading for more essential tips and for links to five strength training workouts.

Quick Tip: Keep Your Shoulders Down

Leta Shy — Fri, 04 Nov 2011 02:25:39 PDT

So many things to think about when strength training, like where to place your feet, how to keep from arching your back, and not overdoing it on the weights. I'm constantly reminding myself to do all these things, but one main thing that commonly plagues me, whether I'm doing a squat or a bicep curl, is how not to hunch my shoulders.

I'm not alone; rounded backs and hunched shoulders are one of the most common mistakes people make at the gym. It can lead to neck or muscle strains, imbalances, and injuries, so it's important to remember to keep your shoulders down when you are working out (even when you are doing cardio). If you have trouble remembering to keep your shoulders down, read on for two easy ways to remember to stop hunching.

3 Ways to Incorporate Strength Training, Easily and Anywhere

Leta Shy — Tue, 01 Nov 2011 03:44:48 PDT

If you're a cardio junkie, chances are you'd rather spend your workout on the treadmill or trails. But you shouldn't be neglecting your muscles in favor of your heart since building muscle helps up your metabolism and prevent injuries. But don't think you have to spend a whole session on the weights. Break up your strength training routine into more manageable parts with these tips.

Do it at your desk: Do you spend a lot of time sitting in front of the computer? Try these strength training exercises you can do at your desk so you can multitask while you work, without anyone knowing!

Time for squats: Squats are extremely effective lower-body exercises, so don't limit your squat time to the gym. Here are five common places to do squats throughout your day.

Remind yourself: There are many strength training moves that only require a pair of dumbbells. If you already have a pair under your bed or hidden in your closet, it can help to leave your weights out in the open to remind yourself to do a few bicep curls or tricep dips while you're sitting on the couch.

8 Ways to Motivate and Get Off Your Cold Weather Butt

Self — Wed, 26 Oct 2011 04:08:54 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

I got chills. They're multiplying. But they're not of the Grease Lightening variety. It's getting cold (nearly 75 degrees in LA) and I'm starting to see visions of couches, heavy meals, hot chocolate and layered clothing (to hide the blubber!).

What? You need fat for warmth . . . supposedly.

Okay, fine. Better nip this cold weather slump in the bud before I settle down for a five-month Snuggie hibernation. Luckily, I have certified trainer and owner of new BIA Strong Body Studio Rebecca Black (not that Rebecca Black) to motivate me. And now so do you.

And Black knows a thing or two about weight loss. Not only does the Columbus, Ohio-based trainer help other people get in shape (while participating in bikini fitness competitions), but she also experienced her own weight loss transformation. "I lost about 40lbs," she explains. "But it took longer than it should have because I didn't know what I was doing and neither did my trainer."

As we all know, it's easy to fall into bad habits, especially as the winter months approach. "This is when people pack on the pounds, especially in the Midwest and on the East Coast," laments the trainer. "As soon as the temperature starts to drop, people become hermits: Instead of going to the gym, they watch TV. They're back to school and super busy. And it's football season, so there's tailgating. I even fall into that rut and I'm a trainer. If I don't want to get up at 5am and train people, why would my clients?"

Luckily, Black has certain tricks for getting people up and ready to exercise. Here are her top eight motivational tips after the break.