FitSugar

Fit Tip: Don't Walk With Dumbbells

FitSugar — Tue, 27 May 2008 09:00:00 PDT

Walking is a great form of exercise, since it's low impact, you can do it anywhere, it can get your heart pumping (if you walk fast enough), and it burns calories. I've seen many women trying to up their game by holding dumbbells as they walk to either burn more calories or tone their upper arms, but it's such a bad idea. Swinging that extra weight is a great way to tear a muscle or injure your shoulder joint. The same goes for ankle weights. If you wear them while walking, you might as well sign yourself up for a knee injury.

You should know that for every 10 pounds you add to your body while walking, you only burn about five to eight extra calories per mile. That's not much, and if you compare that to walking a quarter of a mile, a 150-pound person burns about 20 calories. So you're better off reducing your risk of injury by walking a little longer instead. Also dumbbells and ankle weights are meant to be used for stationary strengthening exercises. So do your arm and leg exercises after you walk, not during.

Want to know how to burn more calories on your walks? Then

read more To burn more calories on your walks, pick up the pace and walk faster, or walk for a longer period of time. Walking up stairs or up hills will also burn more calories too, as well as tone your glutes and thighs. If you must challenge yourself by adding extra weight to your walk, try wearing a weighted vest. Your torso is strong enough to carry the extra load, and since it's not moving a whole lot (like your arms and legs do), there's less risk for strain or other injury. Source

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.

5 Reasons Your Workout Isn't Working

Shape — Thu, 24 Nov 2011 03:44:13 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Have you been working out consistently for months (maybe even years) and yet the scale is creeping up? Here are five ways your workout could be keeping you from losing weight, and what our experts recommend to start shedding pounds again:

1. Your workout routine is making you eat too much.
Is your workout causing you to use the "I burned it, I earned it," excuse when it comes to your diet? "Studies show that people tend to eat more calories when they take up exercise," says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery, and creator of the Perfect Legs, Glutes & Abs DVD.

Think your 45-minute morning run was enough to burn off that slice of chocolate cake on the dessert menu? Consider this: the average, 140-pound woman burns about 476 calories (at a 10-minute mile pace) running for 45 minutes. The average restaurant dessert clocks in around 1,200 calories (or more), so even if you only eat half of a slice, you'd still easily eat away your run - and then some - in less than 10 minutes.

The solution: Make your workouts count by pairing them with a healthy diet that stays within the appropriate calorie range your body needs in order to lose or maintain your weight. Olson recommends writing down what you are eating to keep track of calories consumed, and then subtracting the calories you burned, for your true daily number.

See even more reasons why your workout isn't working after the break!

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.

Indoor Workouts For a Rainy Day: How to Burn 300 Calories

Jenny Sugar — Tue, 30 Aug 2011 00:27:31 PDT

Don't let the rainy weather wash away your workout. If nasty rain and wind is forcing you to get your sweat on indoors, here are some ways to burn 300 calories at home.

Get your stretch on: unroll your mat and practice yoga. An hour and 20 minutes of light yoga burns 315 calories.
Pop in your favorite cardio DVD such as Bob Harper's Ultimate Cardio Body or Tracy Anderson's Cardio Dance Workout; you'll burn 310 calories with 45 minutes of high-impact dancing or aerobics.
Jump rope: it doesn't take much. In just over 30 minutes you'll burn 305 calories. Pass the time by jumping rope in front of your favorite TV show.
Walk up and down the stairs: not only will you strengthen your heart and tone your legs and booty, but just under an hour of doing the stairs in your house burns 313 calories.
Grab your dumbbells: you'll have to do a lot of bicep curls and push-ups, but after an hour and 45 minutes, you'll burn 310 calories.
Hit the machines: if you haven't lost power and you have a treadmill or elliptical at home (lucky you!), go for a run. At a pace of 10 minutes per mile, you'll burn 300 calories in just over 30 minutes.

What other ways do you work out inside?

Harley Pasternak on Posture Principle For Brides

Susi May — Fri, 01 Apr 2011 04:09:16 PDT

Strapless and backless gowns give a bride an opportunity to show off her shapely shoulders. But a blushing bride doesn't want to look muscle-bound as she walks down the aisle, so one must be strategic when it comes to upper body toning. The trainer behind some of the hottest bodies in Hollywood, Harley Pasternak - he helped Hilary Duff and Katy Perry get wedding-ready - has some tips to help us all look stunning in this season's revealing necklines.

The trick to looking good in a strapless dress is posture. Standing tall with the aid of a strong upper back ensures that all those wedding photos turn out lovely. Harley recommends strengthening the rhomboids and triceps to "pull your shoulders back, give you a natural boob lift, and give you a nice long lean strong upper back and arms." Um . . . yes please! Here are four exercises he recommends to do just that:

Dumbbell rows to work the rhomboids.
Cable rows to strengthen the upper back. Here's a rowing variation using an exercise band if you don't have access to a cable pulley machine.
Lying dumbbell triceps extension for the back of the upper arm.
Single dumbbell triceps overhead extension will challenge your posture while toning your triceps.

See the exercises Harley suggests brides avoid.

Don't Spend a Dime: Free Ways to Exercise When Traveling

Michele Foley — Wed, 10 Aug 2011 15:55:26 PDT

With the threat of credit card rates rising and the US dollar at record lows, for many, having the luxury to travel means adhering to a strict budget. If keeping a regular exercise routine is important to you but the extra expense of paying for classes or a gym while traveling is not in your budget, here are a few ways to stay fit when you're away from home without it costing you a thing.

Borrow Fitness DVDs - Before you leave for your trip, visit the local library. Public libraries keep a wide variety of fitness DVDs, which are perfect for borrowing while traveling. If there isn't a DVD player where you're going, remember to pack your laptop or portable DVD player. I recommend choosing a fitness DVD that incorporates both cardio and strength into a single workout and alternating that with a yoga DVD. If you don't want to borrow DVDs, sites like Exercise TV and Hulu stream free fitness videos.
No Weights? No Problem! - Get creative and use regular household items in place of weights. Laundry detergent bottles and soup cans are favorites of mine. There are also a ton of strength training moves like squats and lunges that don't require the use of dumbbells. Check out our recommendations for do-anywhere exercises that require no equipment and a hotel room workout video that only requires a towel and phone book to do. If you do own your own fitness equipment, consider packing a resistance band, small dumbbells, or a jump rope.

Learn how to get free gym memberships and more after the break!

Reasons You Hate the Gym and Solutions For Dealing

Jenny Sugar — Wed, 03 Aug 2011 11:32:21 PDT

You may be driven indoors if the Summer heat makes your workouts unbearable. Since not everyone is a fan of the gym, here are some solutions to your gym gripes.

Waiting for equipment because the gym is too crowded
Find out when your gym is least busy, and if your schedule allows for it, go during those off times like 10 a.m. or 2 p.m. If you're locked into going before or after work when everyone else seems to hit the gym, give less popular equipment a try. Or, do some strength training moves while you wait.

High membership prices
Gyms sometimes offer deals if you join with a friend or sign up for a certain amount of time. If there aren't any deals to be had, choose a gym that offers exactly what you use, so you're not paying for amenities that you don't need like a sauna or pool.

Annoying people
Whether they're gabbing on their cell phone or trying to flirt with you while you do your reps, annoying people will always be at your gym - it's how you deal with them that will affect your workout. You could always secretly complain to the staff, especially if there are rules about cell phones. Or do what I do, which is put on my headphones, focus on my workout, and ignore everyone else.

Continue reading for other ways to deal with why you hate the gym.

Minutes to a Healthier You: Instead of Waiting, Go For a Walk

FitSugar — Mon, 15 Mar 2010 10:00:57 PDT

If you think about how much time we spend in life waiting, it starts to add up quite a bit. I spent at least two hours of last week waiting on things - there was a prescription that needed filling, a load of laundry that had to be done, and a friend who was running 30 minutes late for our coffee date. From now on, I'm going to use this wait time to my advantage by being active. This all goes back to the idea that even a few minutes of exercise are better than nothing at all.

So the next time my doctor is running behind, or I'm waiting for a friend to get ready, or my lunch order to come up, I'm going to go for a walk around the block. If I've got something in the oven or water boiling for tea, it might be a good time to do a set of push-ups. Heck, my friend has even been known to lift dumbbells or jog in place during commercial breaks while watching TV. Though these little bursts of activity may seem trivial, my friend burns 34 calories every commercial break - that's 130 calories in an hour! How are you going to spend your time waiting?