Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, June 16, 2010

Smooth Out Cellulite

Summer Body Shape-Up

Tone your trouble spots, smooth out cellulite, and feel great when you slip on your shortest shorts!

At the heart of the plan is a science-backed strength-cardio routine designed to target the areas you want to firm up the most--your legs, butt, and belly. Because these are some of your biggest muscles, you'll also burn more calories to lose weight all over. This type of below-the-belt training, especially when combined with cardio and a healthy diet, also minimizes cellulite in just 8 weeks.
In one study of 115 women, it was reported a reduction in cellulite in all the women, and ultrasound measurements revealed a higher proportion of muscle to fat in their legs. Even better, combining strength-training and cardio into one workout can help exercisers curb their appetite to the tune of 500 fewer calories a day.

PROGRAM AT A GLANCE
What You'll Need
: A stability ball, mat, and step

3 Nonconsecutive Days a Week: Do the 2-part Summer Body Workout (30 to 45 minutes total). Part 1:Superset moves consists of 6 exercises for fast firming and Part 2: Fast Fat Burn Cardio contains vigorous cardio workouts to help you burn more calories.

4 Days A Week: Do at least 30 minutes of moderate-intensity activity like yoga, walking, jogging, cycling, hiking, swimming, playing volleyball, or other fun sports.

The Diet: Follow the satisfying 1,800-calorie Summer Body Diet at the end of this article.

SUPERSET MOVES

Do Part 1: Superset Moves (6 exercises below) and Part 2: Fast Fat Burn Cardio three days a week for a tighter, toned body.

This routine minimizes rest time and maximizes calorie burn and toning. Do the 6 moves that follow in pairs (or supersets) without a break between exercises. Then rest 1 minute before performing the next pair. Start with 1 set of the recommended reps for each superset, adding a set each week until you're up to 3 sets, with a 1-minute break between sets if needed. Warm up with light activity such as marching in place for 5 minutes.

SUPERSET 1

Hands-Up Squat
Do
: 15 reps

STAND with feet more than shoulder-width apart and fingers laced behind head.

A. Keeping elbows back, bend at hips and knees and lower until thighs are almost parallel to ground. Press back to standing.

B. Challenge yourself: From the down position, explode upward, jumping a few inches off ground, landing softly with knees slightly bent.






Single-Leg Bridge
Do:
12 reps per side

LIE with knees bent, feet flat, arms at sides. Extend right leg, keeping knees aligned. Thigten abs, contract left glute, and lift hips off ground so body forms a straight line from knees to shoulders. Slowly lower hips without touching ground.













SUPERSET 2

Step-Up
Do
: 15 reps per side

FACE a bench or high step (about 12 inches) with left foot on top, knee directly over ankle, foot flat. Press into left foot and lift body onto bench, tapping it with right toes. Keep abs tight and don't lean forward. Slowly lower to starting position.










Stability Ball Leg Curl
Do
: 12 reps

LIE with heels on stability ball. Contract abs and glutes and lift hips off ground so body forms a straight line. Bend knees and roll ball toward hips. Pause, then extend legs, keeping hips lifted the entire time.


Challenge yourself: do single-leg curls, keeping opposite leg raised up in the air.








SUPERSET 3

Split Squat
Do:
8 reps per side

STAND 2 to 3 feet in front of a bench with top of left foot on bench. Keeping abs tight, bend right leg and lower until front thigh is parallel to ground. Keep front knee behind toes and don't lean forward. Press back to standing.




Mountain Climber
Do:
10 reps per side, alternating legs

ASSUME a full push-up position. Pull right knee toward chest, keeping abs tight, and hips level. Extend right leg back to starting position and repeat with left leg.














FAST FAT BURN CARDIO

Do the cardio workout in combination with Part 1: Superset Moves three times a week.

Vigorous cardio workouts like the one below have been shown to blast up to 3 times more thigh fat and 5 times more belly fat than moderate intensity routines, to get you ready for shorts season in no time. You can do any type of cardio exercise for this workout-- walking, jogging, cycling, swimming, or a machine like the elliptical trainer.



SUMMER BODY DIET

You can slim down faster with the companion eating plan that curbs calories without making you hungry. The key is appetite-suppressing fiber, at least 25 g a day, which has been shown to boost weight loss by an extra 2 to 3 pounds a month. At 1,800 calories a day, you'll have energy for exercise and keep your metabolism revved to make losing weight easier. (Drastically cutting calories can cause muscle loss, slow weight loss, and make cellulite look worse.) Here's a sample menu:

Breakfast
Latte & Muffin
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball-size) bran muffin with 1 tbsp peanut butter and serve with fruit salad (1/2 orange, peeled and chopped, and 1 kiwifruit, peeled and chopped).
Total: 401 cal, 10 g fiber

Lunch
Roast Beef Sandwich
Spread 2 slices 100% whole wheat bread with 1 tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 lettuce leaves. Serve with 12 baby carrots and 1 apple.
Total: 552 cal, 12 g fiber

Dinner
Pesto Pasta
Toss 1 1/2 c cooked linguine with 1 c fresh diced tomatoes; 2 cloves garlic

, minced; 1 1/2 tbsp pesto sauce; and 1 tbsp grated Parmesan cheese. Serve with 1 1/2 c cooked broccoli and 1/2 c lemon sorbet topped with 1/2 c blueberries.
Total: 656 cal, 14 g fiber

Snack
Veggies & Dip
Slice 1 red bell pepper into strips, and dip it and 10 baby carrots into 1/3 c store-bought hummus.
Total: 197 cal, 15 g fiber

The Experts: Craig Ballantyne, CSCS, author of Turbulence Training, who has helped thousands of women get beach ready, designed this workout. Dermatologist David Bank, MD, author of Beautiful Skin, helps the FTC review cellulite products and treatments; he assessed our test panel.

It takes work, but you will get there!

Cheers,

Eve :-)


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