FitSugar

Boost Your Metabolism: Learn the ABCs of Strength Training

Self — Wed, 22 Sep 2010 08:00:18 PDT

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

Staying fit means including a healthy dose of cardio and strength training in your routine. But sometimes navigating the world of reps, sets, and dumbbells on your own can be confusing. So let's break it down with today's ABCs of strength training. Then grab your weights for a basic arm toning move.

A: The American College of Sports Medicine recommends individuals include strength training 2 times a week on non-consecutive days. The ACSM also recommends individuals perform 8-10 strength training exercises at each session. Aim to target each major muscle group including arms, chest, back, abs, and legs.

B: Begin by choosing a weight that provides enough resistance that makes it tough to push out those last few reps of an exercise, while still allowing you to maintain good form. If you're cruising through the exercise, then the weight is too light. If you're struggling early, it's too heavy. Keep in mind you'll probably use a variety of weights throughout your workout. Larger muscle groups, heavier weights.

C: Complete 8-12 reps (that's how many times you lift the weight) of each exercise to improve your overall strength, boost your metabolism, and tone up those muscles. Although there is difference of opinion with regards to sets (that's a group of consecutive reps), generally you want to aim for between two to three sets of each exercise.

To learn a shoulder shaping move, just keep on reading.

Shoulder Shaping Strength Training Routine

FitSugar — Wed, 04 Aug 2010 03:47:08 PDT

It's never too late to sculpt sexy shoulders, so here's a routine devoted especially to that area. Grab a set of dumbbells and go through this sequence once. Be sure to rest between exercises if you need to give your shoulder muscles a break.

Source: Thinkstock

Multitasking Move: Shoulder and Calf Toning Plank to Pike

FitSugar — Tue, 27 Apr 2010 15:15:07 PDT

You can save time at the gym by doing multitasking strength training moves that work more than one part of the body at once. Here's one to add to your routine that appears simple from the photo below, but it'll have your shoulders and calves burning in no time.

Grab a set of dumbbells and

Come into plank position with straight arms and legs, holding a dumbbell in each hand on the floor. If you don't have a pair, you can place your palms on the floor or on two yoga blocks.
Keeping your abs engaged, slowly tiptoe your feet as close to your hands as possible with straight legs. Keep your heels lifted the entire time. Then moving with control, tiptoe your feet back to plank position. Don't rush your movements.
This counts as one rep. Complete three sets of 10 reps.

If you like this toning exercise, try these other multitasking moves.

Get Lifted: One Arm Mini-Lunge

FitSugar — Tue, 16 Mar 2010 11:00:11 PDT

Looking for a new move to add to your strength training routine? This one will tone your shoulders (just in time for tank top season), and also work your quads, hamstrings, glutes, and calves and just in time for short and skirt season.

Grab a dumbbell and

Stand with your feet together, and take a step back with your left foot, about two to three feet or so. With the dumbbell in your right hand, raise your arm overhead. Place your left hand on your hip for support.
Keeping your core strong and stable, exhale as you bend your right, lowering into a short lunge. Inhale to straighten your legs.
This counts as one rep. Complete three sets of 15 reps on each side.

The narrow stance might feel awkward at first, but I must say it is a position I find myself in quite often for one reason or another.

Get Lifted: Upright Row With Overhead Shoulder Press

FitSugar — Wed, 13 Jan 2010 13:00:37 PST

Just because tank top season is months away, doesn't mean you can neglect toning your upper body. Here's an effective exercise to shape your shoulders and upper back. All you'll need is a set of dumbbells.

To learn this move

Hold a weight in each hand with palms facing your body. The dumbbells can be touching or you can have a few inches between them.
Inhale and do an Upright Row by bending your elbows out to the sides and pulling the dumbbells up toward your shoulders. As you exhale, turn your palms toward the ceiling and do a Shoulder Press by straightening your arms and pressing the weights overhead. Inhale to move with control as you lower your weights back to your shoulders. Turn the palms in, and press them toward the floor as you exhale. This counts as one rep.
Complete three sets of 12 to 15 reps.

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 PDT

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Band It: Upright Rows

FitSugar — Tue, 23 Jun 2009 12:00:00 PDT

It's never too late to shape your shoulders by doing upright rows. Using dumbbells is effective, but you can make this basic exercise even more challenging by using a resistance band, too.

Grab your weights and a band and

Stand on the middle of a resistance band with your feet hip distance apart. Place a dumbbell in each hand and grip the handles of the resistance band. Your closed palms will be facing your body.
Stand with your shoulders over your pelvis, and your knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Then with control, slowly lower them to the starting position.
This counts as one rep. Complete three sets of 10 to 12 reps.

Get Lifted: Bent Over Lateral Raises

FitSugar — Tue, 26 May 2009 09:00:00 PDT

It is tank top time! Lateral raises are great for toning your shoulders, but if you also want to target your upper back and the posterior deltoid, try this variation. It's really challenging so you may have to start off with a lighter set of dumbbells.

To find out how to do this move

Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps.

Multitasking Move: Side Leg With Shoulder Press

FitSugar — Tue, 05 May 2009 08:00:00 PDT

If you don't have a lot of time to work out, strength-training exercises that target more than one area of the body are essential. Here's one that will work your shoulders and your outer thighs.

Grab a set of dumbbells and

Stand holding a dumbbell in each hand, with your elbows bent.
Put all your weight into your right leg. Take a breath in and as you exhale, simultaneously raise your arms until they're straight, and lift your left leg out to the side. You should feel your glute med working - that's the muscle on the side of the pelvis. Do not arch your spine or lift your hip up. Do keep your shoulders and pelvis in one straight line. Move slowly and with control in order to stay balanced. It helps to actively engage your spine for this exercise.
As you inhale, slowly lower your hands and your left leg back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps on each side.

Get the Bod: Halle Berry's Back and Shoulders

FitSugar — Fri, 13 Mar 2009 08:00:00 PDT

Spring is just around the corner and warmer weather is on everyone's mind. With a much-anticipated increase in daily temps comes more revealing fashion - bring on the strapless dresses and tank tops. I've always been inspired by Halle Berry's upper back and shoulders. Her trainer Harley Pasternak admits that Halle is a fan of rowing exercises, and he recommends this move to achieve sculpted shoulders and a toned upper back. Start the slideshow to learn some rowing variations to incorporate into your next strength training session.

Source