Fitness

Ladies: How to get that banging body in no time

Curvalicious-lady www.deythere.com

Ever wondered how it is some ladies stay in shape and look like something off the cover of top-shelf magazines all year round, while you can’t seem to be able to keep things together? Well, it’s kind of simple actually – or so we’ve discovered. They have some ultra kick-ass workout routines they religiously adhere to daily regardless of what their schedule brings up.

So, what are these workout routines, you may be wondering? Not to worry, we’ve got you covered as always. If you had always wanted to discover the secrets to achieving a well toned and trim body in little or no time, then this is just the stuff you need.

According to a recent survey carried out by Fitness Magazine with top personal trainers, exercise physiologists, and fitness instructors, these tips would help you get your fitness routine rolling in high gear and also help you get the desired results a lot faster.

Don’t Skimp on Carbs: Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’re exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.”

carbs www.deythere.com

Tone Up on the Treadmill: Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’m an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”

Power Up Your Runs: Adding wall sits to the end of every run will strengthen your quads, hamstrings, and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”

Chart Your Progress: Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility, and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”

Try This All-in-One Toner: A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs, and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”

Break Out the Shovel: Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.”

Work Out During Your Workday: Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.”

Take This Jump-Rope Challenge: The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience, and power. But you’ll get in great shape just by working at it.”

JumpRope www.deythere.com

Give Yourself a Break: You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.”

Maximize Your Crunches: Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.”

Super-Sculpt Your Butt: Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running, and stair climbing.”

Cross-Country Skiing  www.deythere.com
Cross-Country Skiing. Marit Bjoergen of Norway IMAGE: (Richard Heathcote/Getty Images)

From your abs to your arms, chest and even your butt too, there’s a routine for every part of your body you want to work on – if you’re only interested in a particular area of your body, that is. Anyway, you would have it though, the ladies show here how it’s done. So, welcome to a whole new world of fitness possibilities.

About the author

Tadeniawo Collins

Tadeniawo Collins, HND Business Administration & Management. Media, P.R and Talent Management Consultant. Humorous, adventurous, resourceful, deep...and thou shalt find out the rest thyself!

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