FitSugar

You Asked: How Do I Keep My Cleavage and Not the Pounds?

FitSugar — Fri, 18 Jul 2008 05:30:00 -0700

You're asking and I'm answering.

"Hey Fit!
I've just started working out and I have a few friends who totally lost their boobs after they lost weight. I know this is totally vain of me, but I kind of like my bra size now. Is there anything I can do so that I don't drop cup sizes as I'm hopefully dropping the pounds?"
- Endowed Emma

This question is great on so many levels and while I have never had the joy of being well-endowed, I do understand your concern completely. To see what I have to say on this matter read more.

I wish I had better news for you but here is the truth: Just like you can't spot reduce areas on your body, you also can't spot save either. In other words, the body doesn't let you pick and choose which parts you lose the fat from. (If that were the case, my thighs and cleavage would be glorious.) In fact, where your body chooses to draw fat from for fuel generally depends on genetics. Try and look on the bright side; while you can't keep the pounds from leaving your chest, you can keep it looking toned by adding a few strength moves into your gym routine. I recommend moves that work your pecs such as push ups, planks, chest presses, and flies.

Have you recently lost a lot of weight, which included your chest area? Share below.

Source

Fire Fighter Workout: Part I

FitSugar — Mon, 14 Jan 2008 11:00:00 -0800

Darryl Johnson, the health and fitness coordinator for the Chicago Fire Department, developed a "functional" fitness regimen for the fire fighters that consists of 45-minute workouts of seven circuits, each concentrating on a muscle group. Each circuit has up to five exercises meant to be done consecutively, without a break, for up to a minute. Oh and this workout is really tough, don't say I didn't warn you. Here are highlights:

WARM-UP:

Butt kicks: Stand with feet shoulder-width apart. Bend right leg back at the knee. Return to original position. Alternate legs. 30-60 seconds.

Alternating power kicks: Stand with feet shoulder-width apart. Lift right leg forward at the hip 90 degrees while stretching left arm toward right foot, then back down. Alternate legs. 30-60 seconds.

Knee to chest: Stand with feet shoulder-width apart. Raise right leg at the knee. Grab the knee and bring it close to your chest then lower. Alternate legs. 30-60 seconds.

Lunge with a lateral twist: Stand with feet shoulder-width apart. Step forward with right leg, bending at the knee while raising and stretching left arm over your head. Alternate legs. 30-60 seconds.

Waist rotations: Lie on back with arms stretched out and legs raised and bent at knee. Swivel your legs to the right from the hips and then return to center. Alternate sides. 30-60 seconds

Push-up knee tucks: Lie on your stomach with hands at shoulder level. Use your hands to push your body off the floor. Bend right knee up toward the chest. Straighten out right leg. Lower body back onto the floor. Alternate legs. 30-60 seconds.

Rest for 60-90 seconds.

And that is just the warm up. To see the chest circuit workout read more.

CHEST: (Note: Repeat the chest and legs - which I will be posting soon - circuits consecutively, resting 30 seconds in between.)

Push-up: Lie on your stomach with hands at shoulder level. Push your body off the floor. Lower body back onto the floor. 30 seconds.

Deltoid fly: Stand on a resistance band, holding handles at your sides. Keeping your arms straight, bring them up over your head. 30 seconds.

Chest touch push ups: From the raised push-up position, touch your left shoulder with your right hand. Return to starting position. Alternate hands. 30 seconds.

Alternating power press: Stand on the resistance band, holding handles with arms bent at the elbow so hands are at shoulder level and facing forward. Raise right hand over your head. As you bring the right hand down, raise the left hand. Alternate hands. 30 seconds.

Pilates Stretch: The Mermaid

FitSugar — Wed, 27 Jun 2007 04:00:00 -0700

The Mermaid is one of my favorite of all Pilates stretching series. It really stretches out the upper body in such an elegant fashion and is really great for opening up the chest.

Follow along and mirror the movement (do as I say, not as I do - just like Pilates mat class with the instructor facing the class).

Helpful Hints:

If the position bothers your hip, ankle or knee you can lengthen your back leg out to the side. Begin by stretching toward the leg that is stretched out to the side.
To see more detail on the "Z" leg position read this definition with photo. It will surely help.
To protect your knee, place the top of the foot on the ground and not out to the side.
Keep the motion fluid and don't jam into any of your joints.
When side bending toward your back leg, think of reaching on the high diagonal rather than down toward your knee. This should help keep pressure out of your knee.
When circling your arm around look at your hand as it circles this will increase the upper body stretch.

music by Benny Benassi

Which Part of Your Body do You LOVE to Show Off the Most?

FitSugar — Wed, 28 Mar 2007 07:30:00 -0700

Well, FabSugar inspired me with their poll called Which Body Part do You Try to Hide the Most?

I want to know, which part of your body do you LOVE to show off?

YOGA CHALLENGE: Goddess

FitSugar — Thu, 01 Mar 2007 12:00:00 -0800

Are your ready for the next Yoga Challenge? The last one, Eagle pose, was all about balance, and this one is all about power and strength. That's why it's called Goddess.

Not only does this pose make you feel strong and beautiful, it helps to open your chest and hips. It also works your hamstrings and calves and the muscles in your gorgeous booty. When you strengthen the muscles in your thighs and lower legs, it helps to strengthen your knees as well. This pose involves your entire body, which is why I love it.

Be sure to get a friend to snap a picture of you doing it. Then go to THE YOGA CHALLENGE Group. If you're not a member yet, just click on the word "Subscribe," on the left-hand side. Then to post your picture, click "Create & Share," and then click on "Blog." Write a title, some keywords, upload your picture in the body (add some words if you want) and then click "Submit."

Here's how to get into Goddess:

Begin at the front of your mat in Mountain pose.
Step open to the right, so there are about 3 feet between your toes. Turn your heels in.
Bend your knees and squat down, eventually bringing your thighs parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
When you're ready, lift your arms up, bending your elbows so they are at 90 degree angles, opening your palms away from you.
Stay here for 5 breaths, or more if you love it.

I can't wait to check out It's a STRETCH and see your amazing pictures.

You Asked: Losing Weight and Losing My Chest Too

FitSugar — Tue, 15 Sep 2009 04:30:17 -0700

Dear Fit,
I've been on a health kick for about three months. I'm exercising four times a week, eating well, and am proud to say that I've been dropping pounds and am halfway to my goal weight. My only complaint is that I've also dropped a cup size, and am worried my chest will get even smaller. My chest was the one part of my body I actually really liked! Is there any way to lose weight but not lose my boobs?
- Missing My Girls

First of all, congrats on losing weight. It must be exciting to see all your hard work pay off when you step on the scale. I can also understand your frustration at seeing your chest size shrink. To find out what you can do, read more.

The only thing you can do is embrace your less curvaceous self. Unfortunately, just like you can't spot-reduce areas of your body, you can't spot-save, either. In other words, the body doesn't let you pick and choose which parts you lose the fat from. In fact, genetics play a huge role in where your body chooses to draw fat from for fuel.

While you can't keep the pounds from shedding off your chest, you can keep it looking toned by adding a few strength moves into your gym routine. Include push-ups, plank variations, and chest presses to work your pecs.

Get on the Ball: Exercise Ball Chest Press

FitSugar — Fri, 21 Mar 2008 11:00:00 -0700

Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:

Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
Lift your hips up to the sky and keep your abs tight.
While keeping this body position, hold the dumbbells by your chest, palms facing forward, and exhale as you press the weights straight up toward the ceiling. Hold this position for a second.
Then lower the weights back to the starting position and repeat - use your abs to keep your body still.
Do three sets of 12 and be sure to keep your butt lifted the whole time.

Fit's Tip: Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And as always, be sure to only use your chest and arm muscles to lift the weight, not momentum.

DrSugar Answers: Stress, Chest Pains, and Running

FitSugar — Thu, 05 Feb 2009 05:30:00 -0800

DrSugar is in the house and he's answering your health questions.

Dear DrSugar,
I am a runner, fairly young (about to turn 30), and in good shape. However, I've been under an enormous amount of professional stress lately and have been experiencing chest tightness after work, which is when I usually go for my runs, as its the only time I can fit them in. I know that this is merely my body's response to stress, but I'm wondering if its still safe to run while having these mild chest pains . . . will they likely subside with exercise, or should I take to walking instead of running until my stress at work decreases? Thanks,
- Regular Runner

To see what the Doc has to say about this problem, read more.

Chest tightness is a very common manifestation of stress or anxiety. It is common for healthy people, like you, to experience mild chest tightness after a long day at the office. This tightness is usually related to muscle tension that develops during periods of stress. This type of chest discomfort is not serious and should definitely not preclude you from taking a jog. Jogging may actually helps relieve stress and reduce the chest tightness. Chest tightness can be a sign of a more serious heart or lung condition, but this is unlikely in an otherwise healthy, young and active person.

If chest tightness is bothering you after work, you can try some simple maneuvers to help relieve the muscle tightness and stress. One method involves opening up your chest muscles by clasping your hands behind your back and then lifting them up while bending forward - like this pec stretch. Simple deep breathing exercises can also help loosen up the chest and relieve stress. Other methods that can help relieve stress at work include office yoga and other meditation techniques. If the chest tightness is worrisome or painful and not easily relieved, it’s always a good idea to get checked out by a doctor. Good luck and happy jogging.

Have a question for DrSugar? Send it by private messaging me here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Multitasking Move: Booty Lift Chest Press

FitSugar — Tue, 03 Jun 2008 10:00:00 -0700

Multitasking moves are a fave of mine. They are not only extra challenging, but they're time savers as well. I like this one because not only do you get to lie down (another reason I like ab work), but it strengthens the shoulders, triceps, abs, and booty. You can't top that.

Holding dumbbells, lie on your back with your knees bent and your feet flat on the floor by your hips.
Lift your right foot off the ground, and place your right ankle in front of your left knee.
Bring your hands right over your chest, keeping your elbows next to the sides of your body.
Now press into your left foot to lift your hips up while you straighten your arms above you, turning your wrists so your palms are aimed towards your feet.
Then lower your hands to your chest while lowering your hips, but stop an inch above the floor.
Repeat this move about 12 to 15 times. Then release your right foot to the ground and switch sides, placing your left ankle in front of your right knee.
Do two sets on each leg.

Stretch It: Knee-to-Chest Stretch

FitSugar — Mon, 17 Mar 2008 14:45:00 -0700

The knee-to-chest stretch is a great way to stretch out the muscles of your lower back. This is one of my favorite back exercises because it feels so good. Here is how you do it:

Lie on your back with your knees and hips bent and the backs of your heels flat on the floor.
Slowly pull one knee to your chest as far as you can - you should feel a stretch in your lower back.
Keep the opposite leg relaxed in a comfortable position, with your leg extended (shown) or you can bend your knee if that feels better).
Hold for 30 seconds and then repeat with the opposite leg.