FitSugar

Take It From Jennifer Garner: Use the Weight Machines

FitSugar — Tue, 10 Jul 2007 23:30:00 PDT

I am a big Jennifer Garner fan. Not only does she seem to be totally down to earth as a mom, she also has been slowly toning up (rather than the usual celeb disappearing act) after having that adorable baby of hers.

Looks like one way Jen gets those lovely arms, other than toting Violet around in her arms all day, is by using the weight machines at the gym. Weight machines, along with any other strength training methods, are a great way to tone up those arms. However, be sure you are getting the most out of it with these tips:

On machines that have multiple handles-such as the shoulder-press and row machines-alternate your grip between palms facing forward and palms facing each other.
Be sure you are using enough resistance. The machines tend to allow us to cheat due to their ease of down-shifting the resistance and the conspicuousness of it. Just like with free weights, you want to exhaust the muscles you are working in 10-12 reps.
Slow it down both ways. People tend to go too fast when bringing the machine to the return position and miss a good portion of their workout. So go slow during the entire movement to work opposing muscles as well as primary muscles.
Pay attention to proper form to avoid injury. Technique can usually be learned by simply reading the instructions on the machine or by having a trainer tell you how it works. Keep in mind that most of the time you want your knees, elbows, hips at 90 degree angles.
Been waiting a long time to use that Lat Pull-Down Machine? Ask the person hogging it if you can work in with her. This means that while she is resting in between sets, you do a set and then when you're resting in between sets, she does hers.

For more pics of Jen toning up with weight machines at the gym,

View 7 Photos ›

Flynet

Insanity's Shaun T's Last-Minute Diet and Exercise Tips

Leta Shy — Thu, 24 May 2012 16:34:46 PDT

Shaun T, the personal trainer who's motivated millions with his at-home workouts, knows how to get people in shape in a short amount of time. After all, his Insanity workout program promises incredible results in just 60 days of sweating and jumping in front of your TV.

With Summer a mere few weeks away, we spoke with Shaun about how to get in shape for anything - whether it's a beach holiday, wedding, or event - when you've only got a little time. Find out his recommendations below!

Watch your drink calories: "Don't drink your calories. That's the number one rule of thumb: not to drink your calories. It will eliminate so many calories in your body. Everybody knows that sugar that's not burnt off eventually turns into fat," says Shaun, who's also holding live workouts nationwide to promote his partnership with Powerade Zero. Shaun recommends portion control and cutting the amount of sugars and carbs in your diet in half, but "still ensure you have enough energy during the day," he says.

Kick it up a notch: "If you're a person who works out at the gym, try to take [fewer] breaks," Shaun recommends. "If you're a weight lifter, while you're not doing weights, try to do some different cardio exercise in between to try to ramp up the calorie burn."

Keep reading for more of Shaun T's last-minute diet and exercise advice!

4 Time-Saving Tips For a Healthy Lifestyle

Leta Shy — Thu, 24 May 2012 13:18:40 PDT

Summers can be incredibly busy - between shuttling kids to and from activities to planning and going on vacation, all the activities that come along with the season can leave you pressed for time. Luckily, we've got a few suggestions for how to maintain a healthy lifestyle, even if you've only got minutes to spare.

Total-body in 20: Breaking up your workout in just 10- or 20-minute increments ensures that you'll break a sweat and burn calories without having to devote too much time out of your day. Even more efficient is making sure that your workouts target all areas of your body. For short workouts that you can do anywhere, check out our fast full-body workouts.

Home cooking: It's easier to cook healthily if you've already done the legwork. Shop for produce and other groceries at the beginning of the week so you can plan every night's dinners - check out one of our healthy dinner plans for the week here. You can also store individual servings of smoothies or sauces (using an ice-cube tray!) in your freezer to have at hand while whipping up a meal.

Read on for more time-saving tips!

4 Reasons to Add an Exercise Ball to Your Home Gym

Leta Shy — Tue, 22 May 2012 13:58:44 PDT

The exercise ball may occupy a lot of room in your home gym, but it's one versatile piece of equipment. Find out how to get the most out of your exercise ball below.

A healthier seat: Ditch your normal seat on the couch and sit on an exercise ball instead. Using a ball to sit helps correct your posture, tones your abs, and encourages you to stretch, all of which sounds a lot better than the lower back pain that too much sitting on the couch can cause.

Routine shakeup: Adding an exercise ball to your normal mat routines can shake things up and challenge you. For example, you can plank using an exercise ball at your feet to make holding your pose that much harder, or sit or lay on your exercise ball while you execute arm exercises. Even just practicing your balance by kneeling on the exercise ball can help you tone and whittle. Need some ideas? Try these amazingly effective ab and butt workouts using the exercise ball:

Find out how to do the plank pike and the hamstring curl using an exercise ball with this advanced exercise ball workout video.
Skip boring crunches and do this ball pass ab exercise instead.
Challenge your core and balance with this single-leg squat, done against a wall using an exercise ball.
Lie on the ball and work your arms with this chest press move.

Read on for more reasons to use an exercise ball.

Back on Track: Map Out the Week's Healthy Dinner Menu

Jenny Sugar — Mon, 21 May 2012 13:45:06 PDT

After getting home from a busy day of work, especially if I hit the gym, the same question always pops into mind - what to make for dinner? Without a plan in mind, it's easy to fall back on boxed mac and cheese or Chinese takeout, which aren't the healthiest options. To prevent scrambling to whip together a not-so-healthy meal, take time to map out your dinner menu for the week. Knowing which dishes you're making will also make you more efficient in the grocery store. Here's a sample menu (complete with a grocery list) that you can follow to ensure your weekdays always end in a nutritious meal.

Monday: Salad With Grilled Chicken and Fresh Strawberries

What you'll need:

Chicken
Fresh spinach
Carrots
Cucumber
Green peppers
Broccoli
Strawberries (feel free to add other fresh or dried fruits)
Avocado
Goat cheese (optional)
Your favorite dressing

Continue reading for the rest of the week's healthy menu and grocery list.

How to Manage Sweat During Your Workout

Leta Shy — Sun, 20 May 2012 15:06:31 PDT

I love a workout that makes me sweat - it means I'm helping my heart stay healthy and burning calories at the same time. But a sweaty workout does have its downside. Here's how to manage your sweat while you work out.

Save your pores: You know to towel off after a particularly grueling workout, but it's also important to have a clean face before you start your workout; sweating through dirt and makeup on your face can lead to clogged pores. If you're getting ready for a midday workout, make sure to use face wipes before you set out to class, and keep your hands away from your face after handling dirty equipment. Read on for more ways to keep sweat from causing breakouts here.

Choose the right gear: Moisture-wicking, lightweight materials that are known to pull sweat away from your body - if you're looking for natural fabrics, merino wool and bamboo are good options - and make sure your clothing includes details like mesh panels to keep you cool. If you're running in the Summer heat, your shoes need to keep your feet sweat-free too; try airy, minimalist options to keep your feet feeling like they can breathe, like the Adidas Climacool Seduction shoes ($100).

Sweatiquette: If you're a regular at your gym, you know you're sweating among dozens of others, so make sure you keep things hygienic by carrying a towel around with you so you can wipe down machines and equipment before and after you use it. If your gym doesn't offer towels, try this cute antimicrobial double-sided towel from Towelmate ($25).

Healthy Dose Link Time: Miranda Kerr Talks Healthy Snacks and Going Organic

Michele Foley — Wed, 16 May 2012 10:26:39 PDT

Working out, organic baby food, and more: get the dish on Miranda Kerr - Fit Celeb
A rock-climbing gym in your house? You betcha! - Houzz
Learn how a little stretch can improve your life - Real Simple
Mice get slimmer and sexier from eating yogurt. What about humans? - Self
How Smash's Katharine McPhee stays in Broadway-worthy shape - Fitness
The lunch bell is calling! 10 sandwiches all under 300 calories - Shape
7 things to do now, which help prevent Alzheimer's in the future - HuffPost Healthy Living

Is It Unhealthy to Wear Antiperspirant While Exercising?

Jenny Sugar — Sat, 12 May 2012 19:08:01 PDT

Exercising and sweating go hand-in-hand, and since no one wants to be known for their stinky BO, for many gym-goers, gliding on antiperspirant is just like slipping on a sports bra - it's something you just don't forget. Sweating is a natural process though, and when you're working out, it's your body's way of keeping you cool and preventing heat exhaustion. Some say sweating also releases harmful toxins from your body. So is it bad to wear sweat-stopping antiperspirant to prevent your body from doing what it naturally wants to do?

When you're hot, your body emits moisture from its sweat glands to cool you down. If you wear an antiperspirant, the aluminum used in them penetrates your sweat glands and squeezes them shut, which stops the flow of sweat to the skin's surface in that area. Remember that sweat's only purpose is to cool you off, and since your armpits aren't the only place you have sweat glands, your body can still find a way to lower your body temperature if you get too hot while exercising. So as long as you can wear antiperspirant while working out without overheating, you can feel good about slathering it on to prevent odor. And don't worry about preventing the release of toxins, since only trace amounts of toxins are released from your sweat glands.

Keep reading to find out if the aluminum found in antiperspirants leads to breast cancer.

What to Pack in the Perfect Gym Bag

BellaSugar — Thu, 10 May 2012 11:35:00 PDT

At the gym, your first focus is on fitness, not your appearance. So instead of primping, focus on preventing future issues like breakouts or bad B.O. Pack your gym bag with these essentials - along with hair ties that won't leave creases - and everything should work out quite nicely.

Long Commutes Are Detrimental to Your Health, Study Says

Jenny Sugar — Tue, 08 May 2012 11:14:05 PDT

Working a nine-to-fiver is mandatory for most people, and unfortunately, a long commute often comes with the territory. According to a study published today in the American Journal of Preventive Medicine, those who travel 16 or more miles each way weigh more and have higher blood pressures than those with less than 10-mile commutes.

Of the almost 4,300 residents from Dallas and Austin involved in the study, researchers discovered that for every 10-mile increase in driving distance, the commuter's BMI (body mass index) rose .17 units. People with lengthy commutes are nine percent more likely to be obese, either because they didn't exercise as much, are eating fast food while driving, or they're not getting enough sleep because their long commute forces them to wake up early.

Weight isn't the only thing affected by a long drive to work. Spending that much time in the car, especially stuck in traffic, also makes a person tired, moody, and stressed out, which is one reason 52 percent of those in the study with a longer commute suffered from high blood pressure.

So what's a commuter to do? Quitting your job is obviously not an option, and if working at home part-time isn't feasible and neither is finding a job closer to where you live, keep reading to learn what commuters can do to avoid weight gain and other health issues.